Skip to content
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@celebwell.com.

I Lost 45 Pounds Using This 3-Step "Trifecta" Method

Influencer and weight loss warrior Kendall Hoyt reveals how she transformed her body and life.

FACT CHECKED BY Christopher Roback
Kendall Hoyt
FACT CHECKED BY Christopher Roback

Are you trying to lose weight but don’t know where to start? Kendall Hoyt, a New York City-based content creator, lost 45 pounds and got into the best shape of her life. In a viral video, she reveals how she lost the weight and the “physical steps” she took to get there. She explains that at her highest, she weighed 190 pounds and is now 145 pounds.


Sustainable Weight Loss Takes Time

“Sustainable weight loss takes time. This is not going to be one of those videos. How do you lose 10 pounds in a week? No, no. There is no sustainable weight loss where you can lose that significant amount of weight in such a short time. Is it possible? Probably, is it healthy? No, it is not. Weight loss needs to be gradual in order for it to be maintainable.”

“You need to be in a place of privilege to lose weight. Don't be too hard on yourself. We are expected to live in a system designed to fail. Healthy foods are ridiculously expensive. The cost of living is ridiculously expensive. Access to fitness centers is expensive. Not until I allocated money and time to my weight loss journey did I actually lose weight,” Kendall says in her video.

RELATED:10-Minute Workout to Strengthen Your Core Even for Complete Beginners

Number One: Mental Health

Overweight unhappy asian woman extra heavy body cellulite sitting on bed at home. Upset oversized lady worry diet weight loss suffering from extra weight. Obesity unhealthily concept.Shutterstock

The first part of the weight loss trifecta is mental health, she says. “This is a key piece to weight loss. So much of it is mental. You have to be in the space to endorse change,” she says. “I'm only the best person I can be when I am prioritizing myself. If that means taking a semester off school, taking a break from work, or whatever you need to do to get your mindset in the right space, do it. Your mind, your body, and your life will thank you.”

She explains that she has always been a people pleaser, and has “been through years of therapy working on this exact thing.” It led her to have a “hyper fixation on aesthetics” and too much time worrying about what she looks like instead of how she feels.

Yoga Was Helpful

“For me, yoga has been a great tool for this,” she reveals. She also started taking an antidepressant and is “the happiest I have ever been in my entire life. I am the most clear-headed I have ever been,” she says.

Other alternatives? “Go out in nature, meditate, journal, read self-help books. There are things you can do to improve your mental health on your own,” she explains.

RELATED:10 Superfoods to Boost Your Brain Function You Should Eat Every Day

Number Two: Food

Top down view of a Greek salad bowl with separate bowls of the ingredients.Shutterstock

The second part of the trifecta is food. “You know how some people say, ‘Oh, I forgot to eat today’? That will never be me. Unfortunately, my mind revolves around food. This was a coping mechanism that I developed in childhood and quickly turned into disordered eating in my adulthood,” she says. “I initially decided that I needed to lose weight. I took a hard look at my life, and I knew food was my biggest problem. I was always binge eating, and I just didn't know how to control myself.”

You Need to Be in a Calorie Deficit

“I knew I had to be in a caloric deficit of some sort to start losing weight. If you're not familiar with what a caloric deficit is, it's when you are eating fewer calories than what you are burning in a day. Depending on your height, your weight, your activity level, that number ranges for everyone,” she says, revealing that calorie counting was a “big tool” for her. “I used the app MyFitnessPal, which is a great tool to enter how much you're eating. You can scan labels, and it automatically adds them to your food log diary. It also gives you great analytics into what you're eating, what you need more of, and what you're overeating. It's a great level set to sort of see where you're at and where you could improve and give you new ideas of what you could eat.”

She Had to Eat Clean, Less Processed Food

“I quickly learned, and I think people don't realize how much we are frequently overeating, and processed foods are so calorically dense. So I really tried to focus on eating clean things that weren't processed,” she says. “I'm vegetarian, so it's very easy to slip into processed foods just out of convenience. But the less processed foods you eat, the better. There's tons of oils and chemicals in processed foods.”

She Eats a Lot of Grains, Beans, Veggies, Fruits and She Started Volume Eating

What foods fill her plate now? “The simpler you eat, the better—things like grains, beans, vegetables, fruits, those kinds of things.

“At the beginning of my weight loss journey, as someone who was prone to binge eating, I was used to eating a lot of food, so I sort of had to make up for the amount I was eating,” she says.

“I had to replace the volume I was eating. Which vegetables are going to be your best friend? I know it might sound gross, but hey, it's honest. I would eat an entire bowl of broccoli and sprinkle some cheese on it, keeping me full. There's little life hacks like that where you can make the vegetables a little bit yummier, but they do fill you up.”

She Started Fasting

“I'd also implement other strategies on how to limit how much I was consuming. For example, if I needed some mouth stimulation, I would chew gum. If I were struggling with overeating, I would decide to fast. So, not eat anything past 9:00 PM and not eat anything before 11:00 AM.”

She Amped Up Her Water Intake

“Another thing, which I know you soda lovers are going to be mad at me for, don't drink your calories. Water's going to be your best friend. I was never a huge soda person, so thankfully, this is pretty easy for me. But if you drink sugary energy drinks or caramel coffees, all those things quickly add up, and you would rather eat a food item than be drinking 500 calories,” she says.

She Also Paid More Attention to Protein and Nutrients

“As a vegetarian, it's hard to stay on top of my protein intake and make sure I'm getting all the right vitamins. So more recently, I've tried to be a lot more on top of that so I can build muscle,” she says.

“Food is very hard. I have so much food noise in my mind all the time, but you can get through it by making healthier decisions. Please don't starve yourself. Have a sweet treat. If you want one completely limiting yourself, we'll just lead to more binging. It's all a give and take. It's all about portions. We all have bad days. We all have good days.”

RELATED:He Gave Up Sugar for 30 Days and These 5 Things Happened to His Body

Number Three: Movement

“The final category in this trifecta of weight loss that has been crucial for my weight loss journey is movement. For me, movement is the hardest part. I wasn't a particularly sporty kid. I was always the last to finish the mile. I've held a lot of shame and embarrassment for being bad at exercise throughout my entire life,” she says.

Moving to a City and Walking Was “Transformative”

She explains that moving to a city was “transformative” for her relationship with movement. “Now that I live somewhere where not only is it walkable, but I have to walk to get where I'm going, it has increased my endurance and my heart health astronomically,” she says.

“There are tons of parks I get to walk to and can do laps around, and I love it. The secret to movement is finding what works for you,” she says. She recommends joining ClassPass. “Take a bunch of different classes and find what sticks,” she says.

Yoga Is Her Go-To Workout

“What has worked for me has been yoga. I took a few classes on ClassPass about six months ago. I've done it before but never fallen in love with it. But I pushed myself to try a few studios in my area, and I have absolutely fallen in love with it. Not only am I stronger and more flexible, but I also feel so connected to my spiritual side. It is a great mental relief, and somewhere I go to calm down and recenter myself.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

More For You

Martin Balcaitis
Copyright Martin Balcaitis

If you've ever felt frustrated with dieting, you're not alone. After 15 years of trying different weight loss approaches, Martin Balcaitis, 45, Senior Vice President of Operations at Lindora in Orange County, California, finally discovered the game-changing mistake that had been holding him back all along. His transformation story proves that sometimes the smallest changes can lead to the biggest results.

The Wake-Up Call

Martin Balcaitis

Copyright Martin Balcaitis

"I feel like I've always been trying to lose weight!" Martin tells Body Network. "But now that I'm in my mid-40s, I know that it isn't so much about the number on the scale, but my overall health for longevity – that was my real motivator this time around."

The Crucial Discovery

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.​Understanding True Protein ContentShutterstock

Standing at 5'9" and weighing 222 pounds, Martin thought he had tried everything. Then came the revelation that changed everything: "I thought I was eating a correct portion for myself, but eyeballing wasn't my friend," he admits. "A food scale was crucial to my success."

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Transformation

Martin Balcaitis

Copyright Martin Balcaitis

The results speak for themselves. In just six months, Martin dropped from 222 pounds to 165 pounds, achieving a remarkable transformation in his body composition. "My overall body fat percentage went from 36% to 15% in 6 months," he shares proudly.

A New Approach to Food

Man eats, eating​What To Do InsteadShutterstock

Unlike previous attempts at weight loss, Martin's new strategy didn't involve cutting out foods entirely. "I haven't eliminated anything – which is great!" he explains. "I simply know how to manage portions and adjust my eating that day if I know I'm going to have something decadent or high-carb during the day."

A Day of Measured Eating

Woman hands breaking an egg to separate egg white and yolks and egg shells at the backgroundShutterstock

Martin's daily menu is both satisfying and strategic. "Breakfast is typically one egg, some egg whites and cottage cheese blended in what I call my 'protein eggs' with spinach and some meat," he says. "Lunch will be a salad with a yogurt-based dressing and dinner is roasted vegetables and lean protein – also three Lindora snacks too!"

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

The Workout Strategy

Gym and dumbbell weight training equipment on sport ,Healthy life and gym exercise equipments and sports concept ,copy spaceShutterstock

Time management proved to be another crucial lesson. "Time can always get the best of us so I make sure to workout in the morning," Martin explains. "I make too many excuses to not go to the gym after work." His dedication has paid off: "I can actually see some abs poking through now!"

Dealing with Setbacks

Within gym with modern fitness equipment for fitness events and more. Modern of gym interior with equipment. Sports equipment in the gym.Shutterstock

Martin maintains a realistic approach to challenges. "Sometimes the motivation just isn't there and you have to tell yourself that it's a marathon, not a sprint," he reflects. "Don't beat yourself up if you skip a workout or can't go the distance you wanted to."

The Power of Accountability

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.Shutterstock

Making the journey public became a powerful tool. "Be vocal about it. I told people I was trying to lose weight to help hold me accountable," he advises. His commitment extended to his wardrobe: "I donated clothes once they were too big for me – I didn't want to buy big clothes again, so I had to keep going!"

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

A Science-Based Approach

Measuring,Body,Composition,Balance,,Standing,On,The,Medical,ScalesShutterstock

Martin emphasizes the importance of data in his success. "Knowledge is power, so I would encourage everyone to get a body composition analysis done so they have a true understanding of what their numbers are to make a plan of attack," he recommends.

The Path to Success

Social media and digital online concept, man using smart phone with Social media. The concept of living on vacation and playing social media. Social Distancing ,Working From Home concept.Shutterstock

For those inspired by his journey, Martin offers encouraging advice: "Just start! You don't have to wait for a certain day, you don't have to have a big goal in mind – just take little steps and once you see some progress it will motivate you to keep going."

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Maintaining Momentum

Successful man raising arms after cross track running on summer sunset. Fitness male athlete with arms up celebrating success and goals after sport exercising and working out.Shutterstock

His approach to staying motivated remains practical and empowering. "If I am feeling badly about my body – it is 100% in my control to fix it," he states. "Having a plan and solutions is the answer and putting that plan into action is key." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Alexandra_alexx.fitt15
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram

Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

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

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

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Sade Rigby sadieactive
I Transformed My Body From Flabby to Firm and Here Are My 3 Secrets
Copyright sadieactive/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 trying to lose weight by making many changes to your routine? One top expert says you only need to make three. Sadie Rigby is a social media influencer and personal trainer with over 225,000 followers on Instagram. In a new social media post she unveils the only three steps you need to do to lose weight fast. “Someone asked me if I had 15 lbs to lose, what my plan would be. So here it is!” she writes.

Start Strength Training

“I would stop what I’m doing and start strength training!” she writes. “Don’t be deceived, there is no other special method better optimized for 'toning up' or 'leaning out' than good old-fashioned weight training. It will force your body to maintain/develop your muscle while you shed body fat. There is no better way to get a strong, lean body composition.”

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

Track Calories and Adjust

Next, start being accountable. “I’d track my calories for a few weeks to determine how much I’m eating to maintain my current physique. I would then adjust down by 2-300 daily calories for a couple weeks until progress stops. Then I would adjust down 2-300 daily calories again. You can usually achieve this by simply cutting out a few bad habits or by improving the quality of your diet rather than ‘eating less’,” she weites.

Amp Up Protein Intake

Her third step? “I would eat 1 gram of protein per pound of body weight everyday to fuel muscle recovery. I would also incorporate a few 20-25 minute LISS sessions each week. I like to make this fun by going on walks, hikes or bike rides with my family!” she says.

Fall in Love with the Process

In a previous post she also recommends falling in love with the process. “If you’re only doing it because you want to look good, you won’t be consistent enough or you’ll take an unsustainable approach,” she says. “It becomes a habit when you love the process. Set goals to hit and fall in love with getting your body stronger! You can become addicted to how good it makes you feel with just a little consistency and the right mindset! It feels so good to see what your body can do!”

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

Bonus Tip: Use Progressive Overload

Progressive overload, “gradually increasing the stress on our muscles,” is another tactic she approves of. The first way to do it? “Increase time under tension (add a pulse, slow down the exercise, do tempo work)” she says. The second is by increasing the weight lifted, “or add a band,” she suggests. Finally, the third is to increase volume, “add reps and/or sets,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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 this year but aren’t sure how? Follow a step-by-step approach from a top expert. Trish Koeslag is a women’s nutrition and fitness coach whose mission is to help women over 40 simplify macros and movement to lose weight. In a new social media post, she reveals how she lost 23 pounds in a little over half a year. “I went from 130lbs to 107lbs in 7 months, in perimenopause,” she says in the post, admitting it was “hard” and “wasn’t sustainable.”

She Started by Eating in a Calorie Deficit

Her first step? “From March to July, I ate in a calorie deficit,” she writes. “If you need to know your calorie deficit, comment MACROS and I’ll send you my free macro calculator.”

She Lifted Weights

Next, she started weightlifting. “I strength trained 4x/week,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

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

Walking 12,000 to 15,000 Steps Per Day

She also starting getting her steps in – lots of them! “I walked 12-15K steps every day (not including cardio),” she writes. 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

She Also Did More Cardio

Aside from walking, she did cardio workouts. “I did cardio 4-6x per week ranging from 40-60 minutes,” she writes.

She Drank a Lot of Water

Hydration was also a part of her plan. “I drank 4L of water (with LMNT electrolytes),” she writes. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

She Got Enough Sleep

Those weren’t the only healthy habits she incorporated into her routine. “I slept. I kept stress levels low. I prioritized whole foods,” she said. 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.

She Took a Diet Break

Her next stage involved upping her calories. “I took a diet break from July to September. Calories got bumped up to maintenance for 2 months, cardio got reduced, steps stayed the same. Diet fatigue set in hard, and my Coach and I knew that it was time to call it,” she writes.

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

Then, She Started Fat Loss Again in September

After a few months, she was ready to shred again. “In September, I picked up fat loss again and worked my ass off for a photo shoot that I had booked,” she said.

She Achieved Her Goal, Then Reverse Dieted

“I achieved my goal – but that lifestyle was unsustainable. So, we reversed out of my deficit, brought calories back up, cardio back down and now I live happily ever after in maintenance until I want to cut again,” she said.

It Wasn’t Easy, But Rewarding

“Fat loss isn’t easy but the reward for achieving a goal is priceless,” she concludes. She also recommends downloading a macro calculator. “It will tell you how many calories and macros to eat for your goals,” 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.

Kiana Monle kianamonle
Copyright kianamonle/Instagram

Are you struggling to achieve your weight loss goals? Kiana Monle is a holistic wellness influencer who dropped over 30 pounds and shares her tips and tricks on social media. In a new post, she reveals a few things she did to drop weight. “Before, I felt heavy. I was uncomfortable in my body and was sick of hovering around the same weight for years on end. I got sick and tired of being sick and tired! So I made some changes. BIG ones,” she says in the post, revealing five things she did to lose 35 pounds.

She Got Into a Calorie Deficit

The first thing she did was get into a calorie deficit. “For the first 6 months, I meticulously tracked my calories. I know this isn't for everyone, but it was so helpful to know how much I was eating, and how much I had left to play around with. IMO, this was the biggest game changer,” she says.

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

She Went “Back to Basics”

Next, she went “back to basics,” she says. “I used to eat a ton of sweets. It became a cycle, and my weight soared. To reset, I went back to the basics--whole foods , no cakes or cookies. Yes, that first few days were tough (almost caved for some insomnia cookies) but it was worth it. After a week or so I stopped craving so many sweets. I also started to enjoy whole foods more. I later re-introduced cakes, cookies, etc!”

She Exercised

She also started to exercise. “I've always been somewhat active when it came to workouts, but as someone who worked from home, I got maaaybe 1K steps in a day. To move more, I worked out 3X a week (doing @heatherrobertsoncom 's 12 week program) and later added walks 5X a week. Once I finished the plan, I did the second one for a bit before ditching, lifting altogether, and focused on cardio (my fave),” she says.

She Treated Herself to “Daily Fun Foods”

Next, she started treating herself to “daily fun foods,” she reveals. “I reset my palate, but I still kept things fun. My daily treat would be popcorn and a chocolate truffle (huge fan of both!).”

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

She Focused on Consistency

Finally, she focused on consistency. “Daily commitment was key. For those first 6 months, when I lost 20 pounds, I would stick to my eating and workout plan. No cheat days, no going off script. I simply built in rest days, and if I ate out, I'd have it fit into my daily calories,” she writes.

She Is Now Focused on Balance

“Now as I maintain my goal weight, it's about finding balance,” she reveals at the end of the post. “It's not always easy, but I'm excited to document it here!” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Aliza Olive, MD
Doctor Reveals 5 Most Common Diet Mistakes You Are Making While on Ozempic
Copyright medfreemaintenance/Instagram
Expert-Recommended

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

Are you taking a GLP-1 and want to maximize weight loss? 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 crucial morning habits to promote weight loss while on the drug. “My 6 Ozempic morning non-negotiables as a physician and GLP-1 expert,” she writes. “As a physician and GLP-1 nutrition expert, mornings are where the magic happens. If you’re on Ozempic (or any GLP-1), here’s what I do… and you can too… every morning to keep my metabolism humming, prevent side effects, and stay on track.”

Hydrate

“Hydration is key!” says Dr. Olive. “Start your day with water to stay hydrated and avoid constipation (a common GLP-1 side effect). On workout days, I mix in pre-workout for an energy boost!”

Amp Up Protein Intake

Young beautiful woman holding fresh egg at home with angry face, negative sign showing dislike with thumbs down, rejection conceptThe Healthiest and Unhealthiest Ways to Cook Your EggsShutterstock

Start your day with an ample serving of protein. Dr. Olive recommends 30g of protein at breakfast. “Most women struggle to hit their protein goals, and skipping breakfast makes it even harder. Bonus: breakfast is the easiest meal to sneak in extra protein!” she writes.

Don’t Skip Breakfast

hard,Boiled,Eggs,protein,breakfastShutterstock

“Never skip breakfast,” urges Olive. “You’ve gotta eat enough. Losing weight too fast puts you at risk for muscle loss—and we want to burn fat, not muscle! PLUS, eating breakfast is exactly what prevents afternoon and evening cravings and snacking!”

Strength Train

Gym, woman and weight lifting with barbell for workout, strength and muscle endurance for wellness. Female bodybuilder, resilience and body goals with training, exercise and fitness progressShutterstock

“Strength train 3-5 days a week,” she continues. “This is a non-negotiable for long-term fat loss, maintaining lean muscle, and boosting metabolism. I’m doing our GLP-1 Workouts right now! Push your last reps of your last sets to near failure.”

Don’t Hit Snooze

She has good night's sleep​Prioritize Quality SleepShutterstock

“Never hit snooze,” says Olive. “Pro tip: Get up at the same time every day. Starting your morning on time sets the tone for a productive day.”

Complete a Single Win

Hand writing in journal with coffee mug​De-StressShutterstock

“Morning quick wins” are also helpful. “A simple habit (like making your bed, journaling, tidying your space, drinking a big glass of water) builds momentum and makes the rest of the day feel more manageable,” she says.

Bottom Line

Winning, success and life goals concept. Young woman with arms in the air giving thumbs up.​Maintain Long-Term SuccessShutterstock

Simple habits stack up and help you win big. “These 6 habits are small but mighty. They’ve made a HUGE difference in my own results and for the women I coach on GLP-1s,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Dr. Annie Lampella KetoFocus
3 High-Protein, Low-Carb Meals That Helped Me Drop 40 Pounds
Copyright KetoFocus/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.

Losing weight can feel like an uphill battle, especially when hunger strikes between meals. Annie Lampella, a Doctor of Pharmacy who has been living a low-carb lifestyle for over 11 years, has discovered that focusing on high-protein, low-carb foods was key to her impressive 40-pound weight loss journey. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie shares. These delicious, protein-packed snacks will help you reach your daily protein goals while keeping the carbs in check.

Cottage Cheese Berry Bowl

Looking for a protein-packed breakfast or snack option? This simple combination delivers both nutrition and flavor. "I make this for breakfast sometimes since it's so easy," Annie explains in her post. Start with half a cup of low-carb cottage cheese (14g protein, 3g carbs), add fresh sliced strawberries, then drizzle with reconstituted almond butter powder. Top with sliced almonds and chia seeds for extra crunch and omega-3s. This delicious bowl provides 23g of protein with only 7 net carbs, offering a perfect balance of sweet, tangy, and crunchy textures.

Spicy-Sweet Crunchy Edamame

Edamame,boiled green soybeans with salt45. Edamame (boiled): 44 caloriesShutterstock

When cravings for something crunchy strike, these flavor-packed edamame beans deliver satisfaction with impressive nutritional stats. "Edamame is high in protein so it's a good ingredient if you're vegan or vegetarian and you struggle to get protein into your diet," Annie points out. With 10g of protein and just 2 net carbs per serving, these air-fried treats combine sugar-free maple syrup with spicy seasonings for a sweet-heat combo that's addictively good. Simply coat thawed edamame with olive oil, sugar-free syrup, salt, red pepper flakes, and cayenne before air frying until crispy.

Cheese Puffs That Surprise

Cheese collection, pieces of aged British cheddar cheese close up​Probiotic Foods: Fermented Cheese (e.g., Gouda, Cheddar)Shutterstock

Don't let the unusual ingredient combination fool you—these cheesy puffs deliver serious protein with minimal carbs. "I was really nervous to try these but I was so glad that I did because they turned out really good," Annie admits. Whip egg whites until stiff peaks form, then fold in frozen shredded cheddar cheese. Spoon the mixture onto a parchment-lined tray, sprinkle with nutritional yeast, and bake until golden. The entire batch provides an impressive 39g of protein with only 4 net carbs, and they taste remarkably similar to those famous Red Lobster biscuits!

Protein-Packed Pasta Bites

Air,Fryer,Machine,Cooking,Potato,Fried,In,Kitchen.,Lifestyle,OfShutterstock

Transform low-carb, high-protein pasta into a crunchy snack through the magic of air frying. Annie uses pasta made from lupini beans that delivers 20g of protein and only 6 net carbs per serving. "These noodles are high in protein low in carb because they're made from lupini beans," she explains. After cooking the pasta according to package directions, air fry until crispy, then toss with your favorite seasonings. While Annie's cinnamon-sugar version wasn't quite what she hoped for, you could try savory seasonings like ranch or taco seasoning for a protein-packed crunch.

Strawberry Yogurt Dessert

Strawberry Yogurt​5. Flavored YogurtsShutterstock

Satisfy your sweet tooth with this simple two-ingredient treat that packs a protein punch. "Even though this didn't give me the texture that I was hoping for, it was still delicious," Annie shares. Mix sugar-free strawberry gel dessert with your favorite low-carb yogurt for a creamy, sweet dessert with 9g of protein and only 3 net carbs per serving. While Annie's version using a vegan gel dessert had some texture issues, you might have better results with traditional sugar-free gelatin. Either way, this makes for a refreshing high-protein dessert option.

Almond Butter Protein Mousse

Raw Organic Almond Butter on a Background

Shutterstock

When you're craving something rich and creamy, this mousse delivers indulgence along with impressive protein stats. "This turned out pretty good with 20 grams of protein and four net carbs," Annie notes. Combine almond butter powder with sugar-free sweetener and water until it reaches a pancake batter consistency. Stir in a scoop of zero-carb protein powder and fold in low-carb yogurt. For extra nutty flavor, drizzle with a bit of real almond butter before serving. Divided into three servings, each portion provides 20g of protein with only 4 net carbs.

Smart Shopping for Protein Success

Shopping. A young pretty woman scans the qr code on a product using cellphone. Indoor. Concept of modern technologies and shopping.Shutterstock

Finding high-quality, low-carb ingredients doesn't have to break the bank or require multiple store visits. "Thrive Market makes it so simple to find products that will fit my high protein low carb lifestyle," Annie explains. She recommends shopping online for specialty items like almond butter powder, sugar-free sweeteners, and protein-rich foods. Look for membership-based grocery services that offer discounts on health-focused products, making it easier and more affordable to stock your pantry with the right ingredients for your protein-focused approach.

Meeting Your Daily Protein Goals

Chicken Breast on Food Scale with Mushrooms and Spinach​Start Your Day with 40 Grams ProteinShutterstock

Setting specific protein targets can make a significant difference in your weight loss results. "I try to aim for at least 100 grams of protein a day but ideally I want to consume around 120 since I do work out four to five days a week doing some weight training," Annie shares. For active individuals, higher protein intake supports muscle maintenance while losing fat. These snacks can help bridge the gap between meals, making it easier to hit your daily protein goals without exceeding your carb limits.

Why Protein Matters for Weight Loss

Mechanical weight scale, body mass control concept : Bathroom scale, personal accurate body fat tester / skin fold caliper measurement tool for stomach / belly and measuring tape on blue backgroundShutterstock

Protein plays a crucial role in successful weight loss by increasing satiety, preserving muscle mass, and boosting metabolism. "What helped me shed some weight over the last year was focusing on eating higher protein while staying low carb," Annie emphasizes. Higher protein intake helps control hunger hormones, reduces cravings, and requires more energy to digest than carbs or fats. By incorporating these protein-rich snacks between meals, you'll stay fuller longer while supporting your body's fat-burning potential.

Balancing Macros for Success

Honey teriyaki salmon with green beans and rice, top view. Asian cuisine recipe.​Teriyaki Salmon & RiceShutterstock

Finding the right balance of protein, fats, and carbs is key to sustainable weight loss. Annie's approach focuses on maintaining adequate protein while keeping carbs low. "It's not always easy to reach my daily protein goal," she admits, which is why having these snack options ready is so important. By planning your snacks to complement your meals, you can maintain a calorie deficit while ensuring your body gets the nutrition it needs. This balanced approach prevents the metabolic slowdown that often happens with restrictive diets.

Turning Snacks into Meal Components

Cottage,Cheese,,Curd,Cheese,With,Fresh,Summer,Berries,In,A​6. Cottage CheeseShutterstock

These high-protein options are versatile enough to work as both snacks and meal components. "These are things that I can eat in between meals or even as part of a meal as a way to get more protein," Annie explains. The cottage cheese berry bowl makes an excellent breakfast, while the cheese puffs can complement a soup or salad for lunch. By thinking of these recipes as building blocks, you can mix and match throughout the day to maintain steady energy levels while supporting your weight loss goals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Emma Anders
I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
Copyright Dr Emma Anders/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.

Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

My Body Finally Responds Normally to Food

Dr Emma AndersI’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTube

Dr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.

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

You Don't Need to Count Every Calorie

Calorie,Counting,Calculator.,Diet,.Shutterstock

Freedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

Your Hunger Signals Will Change

Portrait of sad young blond woman dealing with stress by eating food sitting on sofa at home Upset young woman wrapped in blanket crying and eating pizza indoors. Emotional, Eating​Worst: Highly Processed, Greasy, or Fried FoodsShutterstock

The improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

Your Relationship With Processed Foods May Shift

Unhealthy.,Food,Bad,Processed,junk,fries,donut,candy, carbohydrates​Junk Foods: The Triple ThreatShutterstock

One surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.

RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

You Can Still Enjoy Food While Losing Weight

scones on a white plate, a jar of strawberry jam and a cup of tea on a gray background

Shutterstock

Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

Rethink Your Weight Loss Goals

Body Mass Index, BMI formula written on adhesive notepaper background. Health care concept.Shutterstock

As her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

Your Clothing Size Will Change Dramatically

Feel softness, asian young woman, female hand holding pile clothing from table, stack folding clean clothes after washing, laundry and dry. Household working at home. Laundry and maid concept.​The Power of AccountabilityShutterstock

The physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

Side Effects Can Be Manageable

Dizzy Woman With Balance Loss. Vertigo Disorder12 Signs You’re Eating Too Much ProteinShutterstock

Dr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.

RELATED:20 Possible Ozempic Side Effects

You May Not Need to Increase Your Dose

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.​What Research ShowsShutterstock

Interestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

Exercise Can Wait Until You're Ready

Woman runningShutterstock

Dr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

Weekly "Shock" Days Keep Your Metabolism Active

Closeup image of a young couple women holding and eating donuts together​Myth 1: Weight Gain Comes From Eating FatShutterstock

To prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."

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

The Ultimate Goal: Eliminating Processed Foods

Depressed woman eats cake. Sad unhappy woman eating cake. Sad woman eating sweet cake. Close up of woman eating chocolate cake. food, junk-food, culinary, baking and holidays conceptShutterstock

Dr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.