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I Lost 15 Pounds of Belly Fat in 3 Months With 3 Simple Tricks

One woman claims that three habits helped her lose 15 pounds of fat in 3 months.

FACT CHECKED BY Christopher Roback
Karla_improvingwkarla6
FACT CHECKED BY Christopher Roback

Karla, a social media influencer who uses the handle @improvingwkarla on TikTok and Instagram, has amassed a huge following by sharing the diet and weight loss tips that helped her lose 15 pounds of fat in just three months. In one of her viral TikTok videos she shares the three things that really made a difference in terms of blasting belly fat. “Three tips to help me lose belly fat,” she says in the short clip.


1. 1. Drink Sparkling Water

@improvingwkarla How to PROPERLY drink water and give your weightloss journey the most bank for your buck🤫✨🤍#FitTok #GymTok #weightloss #Fitness #drinkyourwater #electrolytes #weightlossforbeginners ♬ original sound - Healthy Habits

“Number one, if you love soda, substitute it for sparkly water,” she suggests. “This is the one I use, and sparkly water actually helps you feel full,” she adds, sharing a photo of La Croix.

Related: Pro Bodybuilder Shows Off Six-Pack and Shares 5 Ways to Get Yours

2. Here’s What Science Says About Sparkling Water and Hunger

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Science is divided as to whether sparkling water helps you lose weight or makes you gain it. While some studies show that carbonated water keeps you feeling fuller for longer, one study published several years ago in the journal Obesity Research and Clinical Practice linked drinking carbonated water to weight gain due to the carbon dioxide that gives sparkling water effervescence. Scientists maintain that it has an effect on body chemistry, triggering a hormone known as ghrelin that can lead to overeating.

3. Amp Up Your Protein Intake

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Next, she suggests amping up protein intake. “Tip number two, if you struggle with adding protein in your meals, just have your meals with a protein smoothie,” she advises. “It can be as simple as protein powder and water. So protein is better than no protein.”

4. Here’s What Science Says About Protein and Fat Burn

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Science agrees that eating more protein can help you lose weight and burn fat. 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.

Related: 20 Ways to Shrink Your Belly in 20 Days

5. 3. Walk at Least 10,000 Steps Per Day

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“Tip number three, make sure you're walking at least 10,000 steps a day,” she says, adding that walking “is better than running, at least if you're starting,” she adds, calling it “the best way to do cardio.”

6. Here’s What Science Says About Walking 10,000 Steps a Day

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Should you aim for 10,00 steps per day? 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.

@improvingwkarla Save for later! ✨ #weightloss #FitTok #GymTok #fitness #weightlosstransformation #diet #motivation #health #tips #diethacks #weightlosscheck ♬ Coconut Mall (From "Mario Kart Wii") - Arcade Player

💪🔥Body Booster: While staying in a calorie deficit is important for weight loss, if you want to burn fat you need to eat enough protein.

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Liz FlourishedHope
Copyright FlourishedHope/YouTube
Evidence-Based

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

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

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

We've all been there – promising ourselves we'll finally lose that stubborn belly fat, only to fall back into old habits a few weeks later. For Liz, a graphic designer turned calligrapher, this frustrating cycle continued until she discovered her "joy distribution technique." After her first child, Liz struggled with post-pregnancy weight that wouldn't budge, especially around her midsection. "I had somehow convinced myself that I was fine with it," Liz shares in her post, "but looking back, I realized that the whole burden of trying to lose weight, particularly my insecurity about my belly, had a significant impact on my mental wellbeing." By making just three simple food changes and committing to only 10 minutes of daily movement, Liz finally found a sustainable way to lose 20 pounds of belly fat without the dreaded yo-yo effect. Her approach might be exactly what you need if you're tired of complicated diet plans and lengthy gym sessions.

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

She Created the Joy Distribution Technique

The key to avoiding the dreaded yo-yo effect lies in what Liz calls "joy distribution." "I experienced the yo-yo effect in the past because I treated myself like a robot, disregarding my emotional wellbeing," Liz explains. When we make changes too abruptly or cut out foods we love completely, it's like pulling a bowstring too far too quickly - impossible to maintain that tension forever. Instead, find ways to distribute your joy optimally, allowing yourself to enjoy the process while not pushing too hard.

She Redefined Her Enjoyment

You don't have to give up your favorite foods to see results. "Spaghetti is my favorite food," Liz admits. "Before, my idea of joy was eating until I felt completely full." Rather than eliminating her beloved pasta, Liz shifted her focus to enjoying the taste rather than the feeling of fullness. She now eats about 60% of what she used to, finding that stopping before feeling stuffed actually brings a different kind of satisfaction.

She Made Three Simple Food Changes

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Here are the three simple food changes that helped Liz lose 20 pounds of belly fat. "I used to have two slices of bread in the morning, but I cut back to one," Liz shares as her first change. Her second change was implementing the 60% portion rule with her favorite foods: "Now I eat only about 60% of what I used to because I've learned that if I eat until I'm completely full, I don't actually feel joy afterward." Her third key change was swapping her nightly ice cream habit with nuts and seeds, while also replacing heavy evening meals with nutritious homemade smoothies. "I now eat a less heavy dinner and enjoy a more satisfying breakfast and lunch," she explains.

She Found Her Balance

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Creating a sustainable routine means finding alternatives you genuinely enjoy. "I realized that I like something milky," Liz says. "So instead of cutting out dairy completely, I make tea lattes with frothed milk and a bit of honey." This satisfies her craving while eliminating her desire for sugary coffee shop drinks. Ice cream, once an every-other-day treat, has been replaced with nuts and seeds that provide the crunch she craves.

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

She Recommends Creating a Joy Distribution Plan

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To apply this approach to your own life, Liz recommends starting with a simple list. "Write down what you can replace with what, what you can reduce, and what you can enjoy instead," Liz suggests. The key is finding healthy options you actually like that still contribute to your goals. Don't force yourself to eat bland eggs without oil or plain vegetables unless you genuinely enjoy them - instead, make healthy dishes taste good while giving your palate time to adjust.

She Added Strength Training

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Cardio alone wasn't enough to transform Liz's body completely. "Even though I had lost some weight from mainly doing cardio, I still felt soft and a bit flabby, especially in my belly," Liz explains. About two months ago, she incorporated resistance training to build muscle, noticing more defined lines rather than just overall weight loss after about 30 days.

She Discovered the Long-Term Benefits of Strength

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Building muscle isn't just about aesthetics - it's an investment in your future health. "I came across a health video that explained strength training is a must if you're in your 30s or 40s," Liz shares. "It's like saving money in your savings account for later in life." Without adequate muscle mass, daily activities like lifting groceries or getting up from a chair become increasingly difficult with age. As a bonus, increased muscle raises your resting metabolic rate, helping you burn calories more efficiently even at rest.

She Started Small with Exercise

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If following complex workout videos feels overwhelming, try Liz's approach of mastering one movement at a time. "I started with just one exercise movement, dumbbell squat to overhead press," Liz reveals. The simplicity made it approachable, and as it became easier, she gradually added more exercises. Now she mixes and matches several movements for about 20 minutes daily, building strength consistently without feeling overwhelmed.

She Committed to Just 10 Minutes of Daily Movement

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Liz discovered that short, consistent movement was far more effective than sporadic intense workouts. "I run only five to ten minutes a day and also on weekends," Liz explains. This minimal time commitment made it easy to stay consistent. "I think the main reason I was able to stay consistent was that on the days I ran, I instantly felt so much better, more focused on my deep work and more productive throughout the day." For those who don't enjoy running, Liz suggests alternatives that still fit into a 10-minute window: "You might want to try yoga in the morning, dancing to music, or hiking with friends. Anything that you can start easily today, even just walking around the house while listening to music."

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

She Avoided Common Weight Loss Pitfalls

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According to Liz, weight loss failures typically fall into two extreme approaches. "Number one, avoiding any change in routine while expecting results," she says. The second mistake is "going all in too quickly" with dramatic diet restrictions and intense workout schedules. The solution? Introduce tiny changes first and see if you can naturally integrate them without emotional resistance.

She Prioritized Routine Over Motivation

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While a momentary spark might get you started, sustainable habits keep you going. "There was one incident that really motivated me to start tackling my belly fat," Liz shares, recounting an awkward encounter where someone mistakenly thought she was pregnant. Though this pushed her to start a strict diet, the results didn't last. The turning point came when she found an approachable routine she could realistically maintain.

She Wrote Everything Down

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Make your plans concrete by putting them on paper. "When you're writing down your meal plan based on joy distribution, try planning out your day or your ideal week," Liz suggests. Schedule activities that burn calories and strength exercises you can realistically incorporate, even if it's just 5-10 minutes daily. "You're far more likely to stick with them if you write them down and they're visible," she adds, recommending keeping your plan somewhere you'll see it regularly.

She Embraced a Mindset Shift

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Beyond diet and exercise, success comes from changing how you view your health journey. "Scientific research shows that people who try to lose weight for health-related reasons are more likely to succeed in the long term than those who are motivated primarily by appearance," Liz points out. Approach your habits as investments in your long-term health and ability to enjoy quality time with loved ones, not just as means to look thinner. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

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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.

Most of us have tried crash diets or intense workout plans only to give up weeks later. Ellen Thompson, a certified personal trainer with over 15 years in the fitness industry, understands this struggle. As Area Personal Training Manager at Blink Fitness, she's helped hundreds of clients achieve sustainable weight loss through simple, consistent habits. Read on to discover the practical strategies that actually work in the real world.

Set Realistic Expectations

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Weight loss doesn't happen overnight, and that's perfectly normal. "The main challenge I see people facing is unrealistic expectations," says Thompson. Most people give up because they don't see dramatic results within days. Sustainable weight loss takes time, and understanding this from the start sets you up for success. Thompson emphasizes that consistency with both training and nutrition will eventually yield results, but patience is essential. Remember that gradual changes are more likely to become permanent parts of your lifestyle.

Balance Cardio With Strength Training

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Hitting the treadmill isn't enough if you want lasting results. "Another challenge I see is people only focusing on cardio and neglecting weights," Thompson points out. While cardiovascular exercise burns calories during your workout, strength training builds muscle that increases your metabolism all day long. Thompson recommends incorporating some form of resistance training into your routine at least twice weekly. This doesn't necessarily mean heavy weightlifting—bodyweight exercises, resistance bands, or even household items can provide enough resistance to preserve and build muscle.

Choose Small Habits Over Dramatic Changes

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You don't need to overhaul your entire life to lose weight. "Small habits are easier to stick with! They are realistic!" Thompson explains. Rather than attempting to follow a perfect diet or intense exercise regimen, focus on adding simple, sustainable changes to your routine. Thompson suggests starting with basic adjustments like drinking more water or taking short daily walks. These small shifts require minimal effort but compound over time to create significant results, making them much more likely to become permanent parts of your lifestyle.

Prioritize Protein With Every Meal

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One simple change can dramatically impact your weight loss journey. "Eat a palm-sized portion of protein with every meal—breakfast, lunch, and dinner—yes, breakfast too!" says Thompson. Protein keeps you feeling full longer, which naturally reduces snacking and overeating. Thompson recommends options like lentils, beans, tofu, eggs, or protein powder to satisfy this requirement. For busy days, keep protein bars or pre-made shakes on hand to ensure you never miss this crucial nutritional element. Just be mindful of added sugars in packaged protein products.

Take A Post-Meal Walk

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Movement doesn't require a gym membership or special equipment. "Do a ten-minute walk after lunch or dinner," Thompson advises. This brief activity improves digestion, helps balance blood sugar levels, and increases your daily calorie burn. Thompson suggests making these walks enjoyable by taking phone calls, listening to podcasts, or simply using the time to decompress from your day. The key is consistency—even on busy days, ten minutes is short enough to fit into most schedules but long enough to provide real benefits.

Hydrate Before Eating

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This simple trick helps distinguish between hunger and thirst. "Drink a full glass of water 10-15 minutes before you eat," Thompson recommends. Our bodies often confuse thirst signals with hunger, leading to unnecessary calorie consumption. By hydrating before meals and snacks, you'll naturally eat less while staying properly hydrated. Thompson suggests keeping a water bottle with you throughout the day as a visual reminder. If you dislike plain water, try adding slices of fruit or herbs for natural flavor without calories.

Fill Half Your Plate With Vegetables

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Create a simple visual guide for portion control. "At lunch and dinner, fill half your plate with non-starchy vegetables before adding other foods," says Thompson. This strategy automatically controls calories while ensuring you get crucial nutrients and fiber. Thompson emphasizes that convenience is key—frozen vegetables and pre-packaged salads are perfectly acceptable options. The fiber in vegetables helps you feel satisfied with fewer calories, making this perhaps the simplest yet most effective strategy for natural portion control.

Establish a Kitchen "Closing Time"

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Evening snacking often sabotages weight loss efforts. "Pick a time to 'close' your kitchen—meaning no more snacking for the night," Thompson suggests. Late-night eating frequently stems from boredom or habit rather than genuine hunger. Thompson recommends setting a reasonable cutoff time, such as 8:00 PM, and sticking to it consistently. However, she adds an important caveat: "If you are actually hungry, plan a snack before closing time." This approach respects your body's needs while preventing mindless grazing.

What to Expect: The First Weeks

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Your efforts will show results sooner than you might think. "Within 1-2 weeks you can expect to lose 2-4 pounds," Thompson says. Beyond the scale, you'll likely notice improved digestion and growing awareness of your body's true hunger signals. Thompson explains that energy levels typically begin improving during this initial period as well. These early wins, while modest, provide crucial motivation to continue with your new habits.

What to Expect: The First Months

Happy young woman on scales at homeI’m a Nutritionist and Here’s How You Can Lose Your First 10 Pounds Shutterstock

Consistency pays off with visible changes. "Within 2-3 months you can expect to lose 4-12+ pounds," says Thompson. Your clothes will fit differently, your endurance will improve, and you'll have established a sustainable routine. Thompson notes that by this point, many of these initially challenging habits will have become second nature. The compound effect of small, consistent changes becomes increasingly apparent, reinforcing your commitment to maintaining these simple but effective strategies. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Miranda Forrest corporatestronggirl
Copyright corporatestronggirl/Instagram

Are you struggling to blast your belly fat? One expert claims to know the secret to getting rid of it. Miranda Forrest is a fitness coach for corporate women. “I help corporate women own their fitness journey w/o sacrificing their career, wine nights, or fav foods,” she writes in her Instagram bio. In a new social media post, she reveals her tactics for getting rid of a flabby midsection as soon as possible. “If I were to wake up tomorrow and gain 20 pounds of belly fat…here’s what I would do to lose it in 4 months as a busy corporate girl,” she writes.

You Don’t Have to Go to Extremes

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You don’t have to go to extremes to blast belly fat. “It can seem super confusing and frustrating trying to lose weight, but it doesn’t have to be. 5 years ago I would have tried low carb, HIIT classes, running, and maybe it would have worked for a bit, but the progress always stopped,” Miranda writes.

These Science-Backed Methods Will Keep Your Body From “Adapting to the Stimulus”

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“My body was adapting to the stimulus I was giving it. Here’s how to avoid that adaptation and how I would lose those 20lbs after learning the science behind losing body fat and toning,” she continues.

Lift Weights

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Lifting weights is the first thing you need to do. “Start resistance training,” she recommends. “None of this light weight lifting, though. Heavy weights with continued reps and weight increases to avoid adaptation.”

Track Macros

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You also need to stay accountable when it comes to your diet. “Start tracking macros,” she says. “Ensure you’re eating the right foods to lose body fat and maintain lean muscle.”

Start a Calorie Deficit

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To lose weight you need to be in a calorie deficit. “Start a calorie deficit - I’d make sure I’m in a calorie deficit of 500+ calories per day to lose around 1lb per week,” she writes.

Do Low Intensity Cardio

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And, do some cardio. “Start low intensity cardio - I’d increase my steps and add in low intensity cardio to help ensure I was in a calorie deficit for the day,” she says.

She Eats 2300 Calories Per Day

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In another post she reveals details about her own routine. “Instead of avoiding carbs, cake and running for hours and hours each week, here’s exactly what I’m doing to maintain 19% body fat and stay lean this winter,” she said. “I eat 2300 calories daily, 150g protein, 255g carbs, 80g fats. I never skip my bagel in the morning and ensure I can have a sweet treat before bed.”

She Walks and Lifts Weights

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She also makes sure to get her steps in. “I aim for 10k daily steps to ensure I’m getting activity in (my desk treadmill is the only way I make this possible),” she writes. “I lift 3 times per week (non of those “strength training” classes bc that’s a waste of time imo) and get 1-2 days of 30-45 min of cardio for heart health.”

She Meditates and Journals

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She also gets her zen on. “I take the first 30 minutes of my day to meditate, journal and stay off my phone (way more important than you’d think for the mental),” she says.

She Gets Rest and Takes Time for Self-Care

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And, she allows her body the chance to regenerate. “I start my bedtime routine around 7:30pm so I can be in bed reading by 8pm and lights out at 9pm,” she says. “I also make time for self care and socialization — we NEED to spend time with the girls in order to be our best selves.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram

Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

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

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Raman Sekhon ramanksekhonn
Copyright ramanksekhonn/Instagram

Are you trying to glow-up and transform your body? It may be as simple as shifting your mindset, says one expert. Raman Sekhon is a weight loss warrior and PCOS coach who transformed her life by making some changes. In a new pose she reveals some of the simple things she did that helped her achieve success. “I’ve lost 15 lbs in the past 3ish months, but the biggest transformation wasn’t my body.. it was my mindset,” she says. She then goes on to reveal “5 things that changed everything” for her “can change it for you, too.”

She Started Saying No

“I started saying no to the things that don’t serve me anymore,” is the first thing she did. “For the longest time out of guilt I would say yes to things that just didn’t make me feel good, like when people would tell me to drink alcohol or eat certain foods even though I knew they just weren’t going to make feel good. but I just didn’t want to say no and hurt their feelings.bI started choosing myself first and saying no kindly!”

She Started Priotizing Herself

She also prioritized herself. “Choosing to show up for myself every day even on the days I didn’t want to, because I deserve to prioritize myself,” she writes.

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

She Focused on Results

“Trusting the process instead of focusing on the results,” is the third shift she made. “It’s so easy to get focused on where you want to go, but learning to trust the process and enjoy it will make it a lot easier and enjoyable! I like to think of it as delayed gratification,” she writes.

Walking 10,000 Steps Per Day

Another healthy habit that was a game-changer? “Walking every day!” she says. “Goal is to hit more than 10k steps - it’s honestly the easiest way to burn fat without feeling like you’re trying to lose weight.” A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.

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

Doing Things to Feel Good

Her final shift? Changing her reason why. “Shifting my mindset from saying things like ‘I have to do it’ to ‘I choose to do it because it makes me feel good,’” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lindsey Guldenschuh pharmacist_lindsey
Copyright pharmacist_lindsey/Instagram
Evidence-Based

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

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

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

Are you going on Ozempic but want to avoid some common errors while taking the weight loss drug? One pharmacist is losing weight on a GLP-1 and has some expert advice. Lindsey Guldenschuh is a pharmacist who shares information with her followers about GLP-1 drugs, as both an expert and someone on them. In a new post, she reveals some things she wished she knew before she went on them. “About to start a GLP-1 for weight loss? Let’s make sure you actually set yourself up for success from the start,” she says. Don’t make these mistakes.”

She Wishes She Knew These Things Before She Went on a GLP-1

She starts the post by admitting that she wishes she had more information before she started taking weight loss drugs. “When I started mine, I had to piece together info from a hundred places—no one really told me what to expect or how to do this in a way that actually felt sustainable,” she says. “Here are 5 things I wish I knew from the beginning.”

Track Your Calories

Nutritional label with focus on calories.​You Need to Be in a Calorie Deficit While Consuming Enough ProteinShutterstock

Make sure to know how much you are eating, as lots of people fail to eat enough. “Track your calories—but don’t under-eat,” she suggests. “Yes, you need a calorie deficit to lose fat, but many people under-eat on a GLP-1. Prioritize protein, eat enough, and stop fearing food.”

Hydrate

Fitness woman drinking water from bottle. Muscular young female taking a break from workout outside.Shutterstock

Drinking enough water is always important, but even more so if you are taking a weight loss drug. “Hydrate like it’s your job,” she continues. ”Water + electrolytes = less nausea, more energy, and fewer headaches. Especially important in those early weeks!”

Exercise

Group having functional fitness training with kettlebell in sport gymShutterstock

Next, exercise, but don’t make it too complicated. “Move your body (even if it’s boring). You don’t need a fancy workout plan. Walk. Strength train. Build habits, not hustle,” she says.

Repeat and Be Consistent

Coffee with collagen powder and butter, trendy healthy keto coffee. Protein coffee

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Consistency is also key. “Be boring. Simple meals. Repeatable routines. Protein coffee on repeat. Consistency is what works—not chasing the next new thing,” she says.

Change Your Mindset

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Finally, make sure you shift your mindset. “Mindset is everything. This isn’t a short-term fix. It’s a new way of fuelling your body and protecting your future health. You’re not starting over—you’re starting different,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

sofe ring
​Maintain a Calorie Deficit
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Evidence-Based

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

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

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

Do you want to lose weight faster? Sofe Ring is a Certified Nutrition Coach with almost 100,000 followers on social media who dropped 25 pounds and helps others do the same. In a new post, she reveals some of the best-kept secrets she has learned while on her fat loss journey. “20 fat loss tips I wish I learned earlier,” she writes. “I wish I knew these tips ahead of time versus learning as I went! Hope they help you!”

Eat the Same Meals Daily

“Eat similar meals every day. It makes eating simple and takes away the guessing game of if you’re staying within your calories and macros,” she says.

Don’t Eat Food From a Bag

Crispy Potato Chips on cutting board on a wooden table.​Store-Bought Chips: Your Daily Diet DestroyerShutterstock

Don’t ever eat chips or cookies from a bag. “Don’t eat anything out of a bag. Portion something out, and put the bag away,” she says.

Drink Water Before and After Meals

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Hydration is key, especially when eating. “Drink water before and after a meal. Your body can’t tell the difference between being hungry, and being thirsty,” she writes.

Eat Slowly

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“Eat your meals slow. Your body won’t feel ‘full’ until you’ve eaten too much. Make a habit of eating until you are 80% full,” she says.

Close Your Kitchen

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“Set a hard stop for when the kitchen is closed. At least 3 hours before you go to bed so your body can digest properly,” she suggests.

Don’t Eat in Front of the TV

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“Stop eating in front of the TV. Don’t eat in the car. Don’t eat while you scroll your phone. Avoid distracted eating,” she says.

Avoid Stress Eating

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Also, avoid stress eating. “Don’t eat when you’re stressed. Don’t eat when you’re bored. Avoid emotional eating,” she suggests.

Make Sure You Are Eating Enough During the Day

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“If you have trouble with snacking at night, it’s because you didn’t get enough nutrients throughout the day,” she maintains.

Close Your Mouth for Business

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She has a random hack to avoid night eating. “Floss/brush your teeth after dinner/dessert. Close your mouth for business,” she says.

Don’t Label Foods

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.​Making Smart ChoicesShutterstock

“Don’t label something as a ‘bad food’,” she suggests. Instead, “eat it in moderation. By restricting, you only risk binging.”

Eat Protein and Veggies First

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She also has a strategic hack while dining out. “Prioritize protein and veggies when you eat out, the rest is for fun,” she says.

Limit Alcohol

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“Alcohol is empty calories and provides no nutritional value,” she says. “Decide if it’s important to you on this journey.”

Get Vitamin D

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“Get Vitamin D,” she continues. “It regulates your mood, helps with your appetite, and improves your hormones.”

Eat Apples

Beautiful sporty woman eating apple while resting from exercise.Healthy snack for fitness girl Image is intentionally toned.

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“If you need a snack and are over protein options, pick an Apple. It’s 65% water and they contain pectin which helps you feel fuller a little longer,” she says.

Don’t Weigh Yourself

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“Don’t get on the scale if it’s going to impact you emotionally - if you know it will set you back, skip it,” she continues.

Walk After Eating

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“Walk after every meal. This increases your blood sugar, regulates energy, and helps you digest,” she says.

Go to Bed Early

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“Go to sleep early. Your body needs time to rest and recover. No sleep = a broken metabolism,” she continues.

Consider Fasting

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You can also consider fasting. “Fasting isn’t magic, but it could help you build discipline, which helps control calories,” she says.

Always Eat Enough Protein and Fiber

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“Protein and fiber will keep you full. Prioritize these as much as you can,” she says.

Work Out for the Right Reasons

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Exercise is great for weight loss. But make sure you are sweating for the right reasons. “Movement is great, but you should do it to feel good vs lose weight,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive MD glp1enhanced
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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 on Ozempic, barely eating anything, but something feels off? Aliza Olive, MD, is a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys. In a recent post, she reveals a common issue she sees in her patients. According to Dr. Olive, many “GLP-1 Gals” complain, “I can’t eat that,” which is a problem. “Girl, if you’re eating 600-1000 calories a day on your GLP-1, we need to talk,” she says, explaining why this is an issue and what to do about it.

Lots of Her Patients Under Eat on Ozempic

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

“Never hungry? Eating less than 1200 calories?” she continues. “No hunger, no cravings… but also no energy, no protein, hair loss, and no idea how you’re supposed to hit your goals. You’re seeing the scale drop, but you secretly wonder how fast is too fast? You feel ‘in control’ for the first time ever—and you don’t want to mess it up,” she continues.

Underating Will Have Consequences

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“Let’s be clear: Over-suppression of Appetite is a side effect, not a strategy. And under-eating will catch up with you— through muscle loss, slowed metabolism, nutrient deficiencies, fatigue, hair loss, or a full-on plateau,” she says.

Here Is What to Do If You Are Struggling to Hit Your Protein Goals

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“So if hitting your protein goal feels impossible, here’s what to try,” she says.

  • Add egg whites to your scramble, oats, or pancakes
  • Use 2 scoops of protein powder in your shake instead of 1
  • Swap to high-protein yogurt (I’m looking at you, 20g+!)
  • Eat low-volume, calorie-dense foods—this is not the time for salad mountains
  • Read food labels—make every bite count (nutrients, protein, fiber!)
  • Don’t skip meals—eat even when you’re not hungry
  • Check your mindset—are you under-eating because “less feels better”? Be honest. That’s not control, that’s sabotage. And it won’t work long term!
  • Consider a dose reduction if you truly can’t meet your basic needs.

Why It Matters

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“Rapid weight loss might look good on the scale…But behind the scenes? You’re losing muscle, not just fat. You’re slowing your metabolism. You’re setting yourself up to regain, not maintain,” she says.

The Bottom Line

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The bottom line? You have to eat to be strong. “You didn’t start this journey to eat like a bird and lose your strength. You started to feel in control of your body—and that means fueling it too,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.