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I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Try this full-body exercise circuit at home.

Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Kiki_kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Nutrition & Diet

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

@kikivirk

let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

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Coach Reveals 5 Ways She Dropped 100 Pounds

Hilary Carver balancebyhilary
Coach Dropped 100 Pounds After She Stopped Believing These 5 Lies
Copyright balancebyhilary/Instagram
Leah Groth
By Leah GrothMar 11, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight? You might need to make some lifestyle shifts, says one weight loss warrior-slash-expert. Hilary Carver is a fat loss coach who lost 100 pounds naturally and helps her clients do the same. In a new post, she reveals a few key things she learned on her journey that can help you lose weight as well. “I lost 100 pounds naturally. Here’s what I learned,” she writes.

She Started Taking Action

Hilary Carver balancebyhilary​Lie Number FiveCopyright balancebyhilary/Instagram

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

She Lost 100 Pounds with No Crash Diets or Quick Fixes

Hilary Carver balancebyhilary​Lie Number FourCopyright balancebyhilary/Instagram

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

You Can’t Outwork a Bad Diet

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

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

Mindset is the Real Work

Hilary Carver balancebyhilary​Lie Number OneCopyright balancebyhilary/Instagram

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

Your Lifestyle Will Make or Break You

Hilary Carver balancebyhilary​Lie Number TwoCopyright balancebyhilary/Instagram

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

Nobody Is Coming to Save You

Hilary Carver balancebyhilary​Lie Number ThreeCopyright balancebyhilary/Instagram

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

It’s Worth It

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

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

Nutrition & Diet

I'm 45 and Lost 60 Pounds

Martin Balcaitis
Copyright Martin Balcaitis
Christopher Roback
By Christopher RobackFeb 24, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
See Full Bio

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

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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

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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.

Nutrition & Diet

I Lost 60 Pounds With These 7 Exercises Everyone Can Do

Kiki_kikivirk
kikivirk/TikTok
Leah Groth
By Leah GrothJun 04, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Kiki (@kikivirk) is a weight loss influencer who has amassed a social media following for sharing all the tips and tricks that enabled her to lose a whopping 60 pounds and keep it off. In one of her viral videos, she revealed the exercise circuit that helped her achieve all of her weight loss goals. “I lost 60 pounds training like this 3-4x week,” she writes in the video. The Body Network also consulted Kendra Gamble, HIT Fitness Training, Huntingdon Valley, PA, NPTI Certified Personal Trainer and Nutritional Consultant to explain how each of the exercises is helpful.

1. Cross Trainer Warm Up

@kikivirk

let’s Train Together on Tuesdays 🔥 SAVE + burn fat healthy besties 🫶🏽 #gymroutine #weighttrainingforwomen #weightlossworkout #strengthtrainingforwomen #weightlossmotivation #workoutsforbeginners ##fullbodyworkout

Kiki starts by warming up on the crosstrainer for 5 minutes and then moves on to her exercises. According to Gamble, warming up for a minutes – whether you walk or do the elliptical – is a good way to get your body ready for weight training.

2. Dumbbell Chest Press

Young woman bench pressing with dumbbells in the gym, working triceps and chestShutterstock

Kiki starts with a dumbbell chest press, doing 8 reps and 3 sets. The exercise “mainly works pectoralis major (chest), anterior delt (front part of shoulder) and triceps (back part of arms)” says Gamble.

Related: These 7 “Efficient Girl” Tips Will Help You Lose Weight Fast

3. Cable Lat Pull Downs

Young sporty woman training her lats and biceps on cable machine in gymShutterstock

Next up , cable lat pull downs. She does 15 reps and 3 sets. “The exercise works your back muscles aka, lats (hence the name) teres major, traps, and your biceps (front part of your arms)” says Gable. “This exercise can be done in many different variations.”

4. Single Leg Press

woman flexing muscles on leg press machine in gymShutterstock

Her third exercise is single leg press, 6 reps/side and 3 sets. The exercise “works your quads (front part of legs), glutes (booty), hamstrings (back of legs) and calves, depending on what you are trying to target more,” she explains, “If you want more glute than have your foot placement higher on the press for less knee flexion but if you want to hit more quads have your foot placement lower for more knee flexion.”

5. Reverse Dumbbell Lunges

Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.Shutterstock

Then, she does reverse dumbbell lunges 8 reps/leg and 3 sets. “This is an excellent exercise for glute (booty growth) especially if you are trying to focus less on quads and more on glutes,” says Gable. “I would recommend doing them off of a step or some type of elevated surface to give your glute more of a stretch.”

6. Dumbbell Shoulder Press

Fitness woman in sportswear trains shoulder muscles, doing dumbbell press while sitting on bench in gym. Back viewShutterstock

She moves onto the dumbbell shoulder press, doing 8 reps/side and 2-3 sets. This works “mostly anterior delt (front part of shoulder) but also a little bit of your pecs and triceps,” says Gamble.

Related: #1 Mistake to Avoid When Trying to Burn Belly Fat

7. Barbell Row

Athletic woman doing barbell rows in the gymShutterstock

Her last exercise is the barbell row, doing 6-8 reps and 3 sets. “It works your lats, traps, teres major, biceps and other smaller muscles in your back,” says Gamble.

💪🔥Body Booster: If you can afford it, investing in a session with a personal trainer is a great idea. Not only can they tailor an exercise to your fitness goals, but can also demonstrate how to properly do each exercise.

Nutrition & Diet

I Lost 60 Pounds With Help From Yoga and These Other Workouts

Shawndra_Sublett2
Shawndra Sublett
Leah Groth
By Leah GrothJun 23, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Shawndra Sublett, Lead Teacher, YogaSix DTC, is a yoga instructor on a mission: To help other people become the best version of themselves while reaping the mental and physical health benefits of yoga. She herself lost a whopping 60 pounds by combining yoga with other workouts. “For me, the hardest part of my fitness routine is keeping it a priority. It is easy to make excuses, to get too busy, or to not have the energy to keep up with it,” she tells The Body Network. One of her main tools? She keeps her goals “small and achievable” and doesn’t beat herself up if she misses a workout. “Find a way to implement workouts with friends, try new activities that involve movement, get out of your comfort zone and make it an activity that's enjoyable instead of something to check off your list,” she says. Here are some of the workouts that helped her achieve her weight loss goals.

She Has a “Hybrid Workout Routine”

Shawndra_Sublett3Shawndra Sublett

Shawndra doesn’t rely on a single workout to keep her mentally and physically fit. “I have come to love a hybrid exercise routine! I think that variety in your fitness is key to success,” she tells us.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

Strength and Weight Training

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“Outside of my daily routine, I have found tremendous benefit from implementing a weight lifting routine three times a week,” she says. “This helps keep up my overall strength and has supported my day to day functionality overall.” Her exercises included shoulder presses, to “build overall shoulder size and development,” side lateral raises to make her waistline smaller, body weight squats, and “effective” move that “can be done anywhere and work the entire body and so many variations,” and planks, which also “can be done anywhere, target the entire body, strengthens the core” and can be done in “so many variations.”

Hot or Power Yoga

Shawndra_SublettShawndra Sublett

She also takes a hot or power yoga class “to jumpstart my day, regulate my mood, set my mind up, and increase my overall heart health,” says Shawndra.

Walks

Woman walking cross country and trail in autumn forestShutterstock

Shawndra also gets her steps in. “It is a critical component for me to get outside and walk my dog a couple miles at lunch daily. This helps break the day, allows time for fresh air and sunshine and is a mood boost mid-day,” she says.

Deep Stretch

Silhouette of a fitness woman profile stretching at sunrise with the sun in the backgroundShutterstock

Shawndra makes sure to stretch. “To counter the energy, I implement a deep stretch routine (often times with red-light therapy) to slow down, recenter myself, and release any mental and physical stress I've accumulated throughout the day,” she says.

Related: Brittany Lupton Shows Off Abs in “Full Body Burn” Workout Video

Adding New Fitness Activities a Few Times a Month

Shawndra-Sublett4Shawndra Sublett

In addition to these exercises, Shawndra “loves” implementing a new fitness activity two to three per month, “hiking, paddle boarding, rock climbing, you name it, I'm there,” she says. “As an adventure seeker myself, I find so much joy in learning new things and pushing my limits. Exercise is a gift! I've cultivated a life around fitness, mobility, and movement. Keep it fun!”

💪🔥Body Booster: In addition to your gym workouts and other regular exercise routines, try incorporating a few new calorie blasting activities into your routine to keep things fresh and exciting.

Shawndra is passionate about bringing her offerings to the community and stands as a reminder that ANYONE can achieve their goals with the right support system. Mention this article and join her for a FREE class as her guest at YogaSix DTC.

Nutrition & Diet

She Lost 50 Pounds in 6 Months With These 7 Strategies

Addie Gibson addiepowerr
Copyright addiepower_/Instagram/Shutterstock
Leah Suzanne
By Leah SuzanneMay 03, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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.

Fitness Coach Addie Gibson lost 50 pounds in six months by making some very simple changes. Gibson details her weight loss journey online, explaining exactly how she torched the fat and got fit. One major part of her fitness routine was being active every single day, which helped boost her metabolism and made her regimen even more effective. Here’s exactly how she did it.

Strength Training

@addiepowerr

#stitch with @Addie Gibson 3 things i did to lose 50lbs! #weightloss #weightlosstransformations #fitnesscoach

Gibson did strength training 3-4 times a week. “Strength training helps you lose weight and keep it off by building muscle tissue,” according to Corewell Health. “The more muscle mass you have, the higher your metabolic rate tends to be. More muscle also helps your body burn more fat than muscle, which is important if you want to lose weight and keep your strength.”

Aerobic Exercise Every Day

Gibson walked 10k steps every day, which is a highly effective form of aerobic exercise. “As a general goal, aim for at least 30 minutes of physical activity every day,” says the Mayo Clinic. “If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more.”

Calorie Deficit

Gibson made sure she was eating fewer calories than she was burning off. “Your weight is a balancing act, but the equation is simple,” says the Mayo Clinic. “If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.”

Lots of Water

Gibson drank a gallon of water a day as part of her weight loss program. "Thirst, which is triggered by mild dehydration, is often mistaken for hunger by the brain," Melina Jampolis, an internist and board-certified physician nutrition specialist, tells Johns Hopkins University. "You may be able to decrease appetite by drinking water if you are, in fact, low in water, not calories."

Healthy Snacks

Gibson indulged in low-calorie, high-volume snacks like watermelon with Tajin seasoning. “Because 90% of a watermelon’s weight is water, it’s one of the best fruits to eat if you’re trying to lose weight,” according to Keck Medicine. “A 100-gram serving contains only 30 calories. It’s also a great source of an amino acid called arginine, which has been shown to help burn fat quickly.”

High-Protein Coffee

Gibson added protein to her coffee for an extra boost. “You can use protein coffee as a meal replacement. It's a quick and easy way to fuel up for a busy morning,” registered dietitian Kimmie Sharp, MMN, RDN, LMNT, LD, tells UNL Health. “However, many powders lack essential vitamins, minerals or healthy fats. Some protein powders contain much more protein than you need, which could cause weight gain. If your goal is to lose weight, a shake specifically formulated to replace a meal is a better option.”

Creatine Supplements

Gibson takes creatine supplements to support her fitness regimen. “Oral creatine use might allow an athlete to do more work during reps or sprints, leading to greater gains in strength, muscle mass and performance,” says the Mayo Clinic. “Creatine is often used by athletes involved in high-intensity intermittent activities that require a rapid recovery during training and competition.”

💪🔥Body Booster: Even taking a brisk walk can help burn fat and boost weight loss.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓Evidence-Based

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

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

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

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

Nutrition & Diet

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
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Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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

Ultra-Processed Foods

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

High-Fat Foods

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

Sitting All Day

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

Not Hydrating

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

Too Much Alcohol

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

Be Mindful of Portions

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

Be Mindful of Coffee

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

Don’t Skip Meals

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

Don’t Consider It a Quick Fix

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

Same Unhealthy Lifestyle

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

Protect Your Health

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

Carbonated Beverages

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

Long-Term Goals

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

Refined Carbohydrates

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

Watch Out For High Fiber

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

Junk Food

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

Spicy Foods

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

Always See a Medical Professional

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levels​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstock

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

Sophie van Oostenbrugg gainsbybrains
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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
See Full Bio
✓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 get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

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

She Does 8 to 12 Reps of Each Exercise

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

RDLS

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

Sumo Squat with Kettlebell

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

Glute Bridges

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

Cable Step Up

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

Seated Leg Curl

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

Core Exercise

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

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

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