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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.

Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Plus, everything you need to know about the concept.

Leah Groth
By Leah GrothNov 18, 2024
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Kelly_Nicole_kellynicolefit9
Leah Groth
By Leah GrothNov 18, 2024
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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FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
Fitness & Workouts

Are you curious about reverse dieting? Kelly Nicole is a reverse dieting coach who has helped over 4,200 women achieve their fat loss goals. In a new social media post she reveals her top 5 reverse dieting hacks. “Five reverse dieting tips you need to know to maintain fat loss results,” she writes in an Instagram video. “Gaining body fat back after your cut? These five tips will help you reverse diet and maintain your results properly,” she adds in the caption. Also, here is everything else you need to know about the concept.

1. Weigh Yourself Daily

Number one, weigh yourself daily, Kelly encourages. “If you only weigh yourself one time a week, you're not getting the full picture of your body's responsiveness. The more data, the better,” she says in the clip.

2. Don’t Follow a Formula

Next, be careful with your calculations. “Number two, don't follow a formula like adding in 50 to 100 calories every week,” she says. “When increasing your calories, increasing with a formula can lead to unnecessary fat gain because you're increasing calories too early.”

3. Understand the Purpose of Your Reverse Diet

Also, intentions matter. “Number three, decide the purpose of your reverse diet,” she says. “Do you want to reverse your diet to a surplus, or do you simply want to reverse your diet to maintain your fat loss results? The answer to that question will determine how far you'll take your reverse diet.”

4. Don’t Reverse to a Goal Intake

“Number four, don't reverse to a goal intake,” she says. “While you may want to maintain your weight at 2,400 calories, that doesn't mean that you can. Your new maintenance should be based on your weight trend, your progress pictures, and your biofeedback,” she says.

5. Be Adherent

“⁣⁣⁣And last but definitely not least, actually be adherent,” she suggests. “Yes, calories are going up in a reverse diet, and you can eat more, but it's not a free-for-all. The more adherent you are during the reverse site, the better your results will be,” she says.

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

What Is Reverse Dieting?

Reverse dieting is a strategy that many people use after a regular diet. “A reverse diet is when you slowly increase your calorie intake after a period of reduced calories or dieting,” Registered dietitian Natalie Romito, RD, LD, tells Cleveland Clinic. “It’s a way to reach a point where you’re eating to maintain your weight loss.”

Here Is What It Can’t Do

“A reverse diet isn’t a fad or gimmick,” she continues. “It’s a strategy for adding calories after restricting or dieting to avoid unwanted weight gain.” There are two things that it can’t help with, however. The first is speeding up metabolism, and the second is muscle maintenance. “Some people claim that reverse dieting helps maintain muscle. But the way you were eating before the reverse diet affects muscle maintenance more than the reverse diet does,” she says.

How to Reverse Diet

Romito explains that to reverse diet, you need to track your calorie intake and weight while adding a few calories a week at a time. For example, if you were eating 1,500 calories a day for weight loss, here’s how the reverse diet would work: The first week, you would eat 1,600 calories and track your weight. If you are still losing weight, increase calories to 1,700 for the next week. If you are still losing weight, increase it to 1,800 the next week. “Once you get to a daily calorie intake where you’re not losing or gaining weight, your reverse diet is done. You now know how many calories to eat daily to maintain your current weight,” the Cleveland Clinic writes. “Adding 50 to 150 calories at a time is a good range,” Romito says.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You Can Adjust It

You can also spend two weeks instead of one week on each new calorie amount. “This can be especially helpful if your day-to-day weight tends to fluctuate a lot. The longer period will make it easier to see if your weight is going up, going down, or staying steady,” they write. Romito adds that after reverse dieting, you’ll usually add 200 to 500 calories. However, it’s important to keep eating healthy, whole foods.

Reverse Dieting Is Safe

Reverse dieting is safe. “The diet you follow before the reverse diet is more likely to be a concern,” says Romito. “A concerning diet would be any extremely restrictive way of eating that causes you to lose muscle or any diet that’s too extreme to sustain.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight loss

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Fitness & Workouts

Weight Loss Coach Shares 5 Key Reverse Dieting Hacks

Kelly_Nicole_kellynicolefit9
Leah Groth
By Leah GrothNov 18, 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 Adita Yrizarry-lang, holistic lifestyle coach
✓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 curious about reverse dieting? Kelly Nicole is a reverse dieting coach who has helped over 4,200 women achieve their fat loss goals. In a new social media post she reveals her top 5 reverse dieting hacks. “Five reverse dieting tips you need to know to maintain fat loss results,” she writes in an Instagram video. “Gaining body fat back after your cut? These five tips will help you reverse diet and maintain your results properly,” she adds in the caption. Also, here is everything else you need to know about the concept.

1. Weigh Yourself Daily

Number one, weigh yourself daily, Kelly encourages. “If you only weigh yourself one time a week, you're not getting the full picture of your body's responsiveness. The more data, the better,” she says in the clip.

2. Don’t Follow a Formula

Next, be careful with your calculations. “Number two, don't follow a formula like adding in 50 to 100 calories every week,” she says. “When increasing your calories, increasing with a formula can lead to unnecessary fat gain because you're increasing calories too early.”

3. Understand the Purpose of Your Reverse Diet

Also, intentions matter. “Number three, decide the purpose of your reverse diet,” she says. “Do you want to reverse your diet to a surplus, or do you simply want to reverse your diet to maintain your fat loss results? The answer to that question will determine how far you'll take your reverse diet.”

4. Don’t Reverse to a Goal Intake

“Number four, don't reverse to a goal intake,” she says. “While you may want to maintain your weight at 2,400 calories, that doesn't mean that you can. Your new maintenance should be based on your weight trend, your progress pictures, and your biofeedback,” she says.

5. Be Adherent

“⁣⁣⁣And last but definitely not least, actually be adherent,” she suggests. “Yes, calories are going up in a reverse diet, and you can eat more, but it's not a free-for-all. The more adherent you are during the reverse site, the better your results will be,” she says.

RELATED:Woman Lost 50 Pounds on the 5050 Diet and Never Felt Hungry

What Is Reverse Dieting?

Reverse dieting is a strategy that many people use after a regular diet. “A reverse diet is when you slowly increase your calorie intake after a period of reduced calories or dieting,” Registered dietitian Natalie Romito, RD, LD, tells Cleveland Clinic. “It’s a way to reach a point where you’re eating to maintain your weight loss.”

Here Is What It Can’t Do

“A reverse diet isn’t a fad or gimmick,” she continues. “It’s a strategy for adding calories after restricting or dieting to avoid unwanted weight gain.” There are two things that it can’t help with, however. The first is speeding up metabolism, and the second is muscle maintenance. “Some people claim that reverse dieting helps maintain muscle. But the way you were eating before the reverse diet affects muscle maintenance more than the reverse diet does,” she says.

How to Reverse Diet

Romito explains that to reverse diet, you need to track your calorie intake and weight while adding a few calories a week at a time. For example, if you were eating 1,500 calories a day for weight loss, here’s how the reverse diet would work: The first week, you would eat 1,600 calories and track your weight. If you are still losing weight, increase calories to 1,700 for the next week. If you are still losing weight, increase it to 1,800 the next week. “Once you get to a daily calorie intake where you’re not losing or gaining weight, your reverse diet is done. You now know how many calories to eat daily to maintain your current weight,” the Cleveland Clinic writes. “Adding 50 to 150 calories at a time is a good range,” Romito says.

RELATED:Dad Drops 125 Pounds in Just 13 Months By Eating These Foods Every Day

You Can Adjust It

You can also spend two weeks instead of one week on each new calorie amount. “This can be especially helpful if your day-to-day weight tends to fluctuate a lot. The longer period will make it easier to see if your weight is going up, going down, or staying steady,” they write. Romito adds that after reverse dieting, you’ll usually add 200 to 500 calories. However, it’s important to keep eating healthy, whole foods.

Reverse Dieting Is Safe

Reverse dieting is safe. “The diet you follow before the reverse diet is more likely to be a concern,” says Romito. “A concerning diet would be any extremely restrictive way of eating that causes you to lose muscle or any diet that’s too extreme to sustain.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
Leah Groth
By Leah GrothJan 22, 2025
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:
✓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? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. “These tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

Her first tip has to do with diet. “Make protein your best friend,” she writes. “Not only will it help you retain more muscle as you lose body fat which will contribute to a leaner physique but it is also the most filling macronutrient so will be sticking to a deficit easier.” To get enough protein she adds a scoop of protein powder to her oats so she starts the day with 20 grams. “Utilise lean protein sources as well such as chicken breast, beef mince, turkey means and white fish,” she says.

Prioritize Sleep

Next, get enough rest. “Stop underestimating how important sleep is. Lack of sleep can increase hunger as your hormones ghrelin and leptin which send signals to your brain telling you when you’re hungry/satiated don’t work as efficiently when you’re sleep deprived and this can result in your feeling hungrier, food focus being higher and more cravings which can make sticking to a deficit a LOT harder,” she writes.

Lift Weights and Do Cardio

Next, prioritize weight training while utilizing cardio “as a tool instead of solely doing cardio,” she explains. “Weight training will help you maintain more muscle so as you drop body fat you won’t just get smaller and flatter, you’ll maintain shape and have a lean, strong looking physique. Cardio can be utilized to help increase your output but if you just do cardio you’ll lose a lot of muscle which you don’t want.”

Consume Whole Foods

Next, prioritize whole foods. “200 calories of potatoes is going to give you a lot more volume compared to 200 calories or chocolate, include the foods you enjoy in moderation of course as this’ll help you stick to it but if you’re sensible with your food selection you’re going to feel like you’re eating a lot and by prioritizing food sources such as complex carbs, lean protein and fruit/veg you will be left feeling fuller for longer too,” she says.

Take It One Day at a Time

Her last tip to simplify weight loss? “One day at a time,” she suggests. “If you go over your calories or have a day where you fall off track so what? Just pick yourself up a go day, it isn’t about perfection every day it’s about consistency over time.” And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Nutrition & Diet

Weight Loss Coach Finally Lost 50 Pounds Using These 5 Cheat Codes

Nissa_Graun1
Christopher Roback
By Christopher RobackNov 10, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Have you ever watched someone effortlessly maintain their weight while you're stuck in an endless cycle of strict diets and frustrating rebounds? You're not alone. After three decades of personal struggle with weight loss, certified weight loss coachNissa Graun finally cracked the code to sustainable weight management—and discovered it's not about willpower or deprivation at all. Read on to learn the practical, science-backed strategies that helped her lose 50 pounds and, more importantly, keep it off without the constant battle most dieters face.

What Science and Personal Experience Taught Me About Lasting Weight Loss

"After fighting with my weight for 30 years, I discovered the habits lean people naturally follow so they never have to think about their weight," says Nissa. "This made me feel like I'd finally found the cheat codes that everyone else had. Not only did they help me lose 50 pounds, but now I don't have to work so hard to keep it off the way I used to."

"People who lose weight at a gradual, steady pace—about 1 to 2 pounds a week—are more likely to keep the weight off than people who lose weight quickly," says the CDC.

The Reality Behind Quick Fixes

"Over the 30 years I struggled with yo-yoing weight while learning all of the rules of whichever new diet I was following, I always thought I could stick to the strict rules long enough to drop the weight," Nissa reveals.

"I never anticipated all of the cravings I'd have just a few weeks in, and I never thought about the diet boredom that I'd experience after cutting out everything that brings me joy," she admits.

"After losing a hundred pounds with keto and intermittent fasting, I was convinced that was the only way to lose weight until I regained 50 pounds, even though I stuck to my plan," Nissa shares. This devastating experience became her turning point.

Understanding the Game Plan

Before diving into the cheat codes, Nissa explains the foundation: "First, you need to understand how fat loss is just like building a business. Both require investment, whether it's time, money, or energy."

"If you want to lose weight, making a specific plan can help," says the CDC.

RELATED:5 Training Mistakes That Kept This Fitness Expert From Burning Fat

Cheat Code #1: Eat the Frog

"In business, this is called 'Eating the frog,'" Nissa reveals. "No, you're not actually eating a frog or any animals for that matter. Eating the frog is a strategy where you focus on the tasks that make the biggest impact first. This works since 80% of your results come from 20% of your efforts."

For weight loss, this means prioritizing movement: "Since building muscle is key to long-term fat loss, I make working out my first priority. This is the best way to eat the frog in a fat loss plan since this is when my energy and focus are the highest."

"Following a full body routine only two or three times each week is enough to build your metabolism by building more muscle," she adds.

Cheat Code #2: The Adaptation Strategy

"Just because you find an amazing business strategy that drives sales, that doesn't mean that one strategy will work forever," Nissa explains. "While this leads some companies to fizzle out, those who can stick around need to adapt over time."

This led to her second cheat code: constantly evolving her approach. "When it came to starting from scratch, I finally learned that if I wanted to remain at a healthy weight, I had to adapt my habits and behaviors over time."

The CDC supports this flexible approach, noting that "healthy weight loss involves a lifestyle with healthy eating patterns, regular physical activity, and stress management."

Cheat Code #3: The Food Swap System

Nissa's third cheat code involves strategic food substitutions. "Through a lot of trial and error, I figured out that some food combos keep me fuller than others," she explains. She created a system of smart swaps:

"When it came to lunch, I made smaller swaps like trading two pieces of regular bread for low carb tortillas," she shares. This instantly cut 150 calories from lunch.

"Instead of indulging in a side of chips, I chose protein-heavy sides like Greek yogurt," which added 17 grams of filling protein while cutting calories.

Even dessert got a makeover: "I swap my nightly serving of dark chocolate for a protein-heavy dessert like this strawberry protein icy. This big bowl takes longer to eat and the protein keeps me satisfied all night."

RELATED:She Dropped 80 Pounds By Ignoring Everything Weight Loss Experts Told Her

Cheat Code #4: The Meal Rotation Strategy

"Just like a business requires consistent effort over months or years to see growth, a successful diet needs long-term consistency for lasting results," Nissa shares. Her fourth cheat code was developing a reliable meal system.

"I ended up having the same high protein shake for breakfast pretty much every day. Then I'd cycle through the same two or three lunch combos that kept hunger low, but only came in around 400 or 500 calories."

The CDC reinforces this systematic approach: "Being more aware of what you eat and drink will help you avoid mindless consumption."

Cheat Code #5: The Metrics That Matter

"This is the cheat code that I credit most of my success to," Nissa emphasizes. "What successful business do you know that doesn't track metrics? The trick is figuring out the right metrics that you need to track."

She breaks down the essential daily measurements:

  • Calories consumed
  • Protein intake
  • Daily weight average
  • Steps taken

"It takes less than five minutes a day to track these metrics," she says. "Once I paid attention to the right metrics, that pesky scale finally started moving in the right direction, even though I couldn't get it to budge for more than two years."

The Sustainable Approach

"Instead of slashing calories to 1,200 for quick weight loss, I ate in a more reasonable calorie deficit of 2,000 calories a day," Nissa explains. "Instead of rushing to lose all 50 pounds in just a few months this time, I had patience, which made it way easier for my new habits to turn into permanent lifestyle changes."

The CDC supports this measured approach: "Even modest weight loss can improve blood pressure, cholesterol, and blood sugar levels. For example, a 5% weight reduction for a person who weighs 200 pounds is 10 pounds."

RELATED:Nutritionist Reveals the 6 Morning Habits That Helped Her Lose 20 Pounds

Starting Your Journey

"If you are revved up now that you see just how easy sustainable fat loss can be, then let's do this," Nissa encourages. But she adds an important caveat: "Not all at once because rushing into any new plan is the fastest way to stay stuck."

The CDC echoes this: "Recognize when you're meeting your goals and be proud of your progress. Use non-food rewards, such as a bouquet of fresh flowers, a sports outing with friends, or a relaxing bath. Rewards help keep you motivated on the path to better health."

As Nissa discovered, these "cheat codes" aren't about finding shortcuts—they're about building sustainable habits that last a lifetime. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

10 Weight Loss Secrets This Doctor Recommends, "Start With Just 5%"

Dr_Christie_Risinger1
Christopher Roback
By Christopher RobackDec 26, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
FACT CHECKED BY Adita Yrizarry-lang, holistic lifestyle coach
✓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.

Looking in the mirror and feeling frustrated? You're not alone. Millions of Americans struggle with their weight, trying diet after diet without lasting success. But what if the secret to lasting weight loss isn't about dramatic changes or extreme measures?

Meet Dr. Christy Risinger, MD, a Board-Certified Internal Medicine Physician who has helped thousands of patients achieve their weight loss goals. With over 160,000 YouTube subscribers following her evidence-based advice, she cuts through the confusion to reveal what actually works. Here are her top 5 secrets for successful weight loss, backed by research.

Secret 1: Set Realistic Goals That Actually Work

"Even a loss of 5% of your body weight has proven health benefits," Dr. Risinger explains in her video. For someone weighing 250 pounds, that's just 12.5 pounds – an achievable goal that can dramatically improve health.

"I want to encourage each of you that even a loss of 5% of your body weight has proven health benefits," she emphasizes. "Did you know that if you have type two diabetes and you lose weight, you can cure that condition? And if you have pre-diabetes, you can prevent the progression to diabetes with weight loss."

RELATED:She Lost 20 Pounds When She Stopped Intermittent Fasting and Did This Instead

Secret 2: Master Your Calorie Awareness

Woman in a store or supermarket, reading product labels of choice to decide or compare sauce bottles.Shutterstock

"By simply becoming more aware of what you're eating, you will change some bad habits," Dr. Risinger states. A review of 22 studies found consistent links between self-monitoring and successful weight loss.

"Weight loss comes down to calories in versus calories used," she explains. "An average deficit of 500 calories a day will result in an initial weight loss of about one pound a week." However, she adds an important caveat: "After three to six months of this, you will find your weight loss will slow because as your weight decreases, your calories needs decrease."

Secret 3: Eliminate Hidden Calories First

Glass of chilled beer on table and blurred sparkling bar background.Shutterstock

Before overhauling your entire diet, Dr. Risinger recommends starting with the obvious culprits. "Eliminate easy sources of excess calories like sugared beverages, switch to simply drinking water," she advises. "A beer has about 150 calories, so if you're drinking three beers a night, you're consuming 450 extra and unnecessary calories a day. If you keep this up every day, you'll gain about a pound a week or four pounds a month, or 50 pounds in a year."

Secret 4: Choose the Right Diet for You

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

While many diets can work short-term, Dr. Risinger champions the Mediterranean diet for its proven health benefits. "There's no optimally effective diet for all individuals," she explains, "but the Mediterranean diet is the only eating pattern that showed benefits in every health category studied."

For those wanting quick results, she offers another option: "If you want to simply jumpstart your weight loss in the short term, a high protein, low carbohydrate diet or intermittent fasting seem to be the most effective." However, she emphasizes quality: "When you do eat, the foods you're eating should be whole natural foods, meaning not processed and they're high in fiber, low in sugar and processing."

Secret 5: Consider Structured Programs That Work

Lafayette - Circa April 2017: Weight Watchers Meeting Location. Oprah Winfrey is a Weight Watchers Spokesperson and Stockholder IVShutterstock

For those feeling overwhelmed, Dr. Risinger points to commercial programs as a viable option. "I like these programs because they're convenient, provide the food and provide a lot of support with them," she notes. Research published in The Annals of Internal Medicine found Weight Watchers and Jenny Craig produced the most significant results after 12 months.

RELATED:6 Unexpected Signs Someone Is Actually Burning Fat, According to a Coach

Secret 6: Leverage Technology Wisely

Athlete using mobile phone app fitness tracker for tracking weight loss progress during running exercise. Fit girl woman touching smartphone texting or playing online games or video workouts.Shutterstock

The digital age offers new tools for weight loss success. "One meta-analysis of 41 studies with over 6,000 participants showed that the use of mobile apps did help to reduce caloric intake, increase fruit and veggie consumption, and helped people to lose about five pounds," Dr. Risinger reports. She recommends choosing apps with interactive features and personalized messaging.

Secret 7: Transform Your Eating Habits

Happy woman having fun while feeding her boyfriend with a cake in a cafe.Shutterstock

Success isn't just about what you eat, but how you eat. "I want to encourage everyone to make eating an activity that connects you with other people," Dr. Risinger advises. "Turn off the TV, gather around a table, eat with someone else, carve time out in your day and make it an intentional activity."

Secret 8: Build Your Support System

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

Dr. Risinger emphasizes the importance of community in weight loss success. "People have more success with weight loss when they regularly attend a weight loss program or accountability group," she notes. These groups help you stay accountable and provide a forum to discuss struggles with others facing similar challenges.

Secret 9: Monitor Your Progress Daily

Female,Feet,Electronic,Scales,Weight,loss,gain,diet,Shutterstock

Daily weigh-ins might seem intimidating, but they're proven effective. "If you know early that you're gaining weight, you can make small adjustments," Dr. Risinger explains. She addresses a common concern: "I've always had concerns that recommending patients weigh themselves regularly, either daily or weekly, may increase their depression or anxiety, but this was not observed in a systematic review of 17 studies."

RELATED:11 Steps This Nutrition PhD Would Take to Get Lean ASAP "It's Simple But Not Easy"

Secret 10: Make Exercise Your Maintenance Key

Side view of young fit female with device on arm and earphones doing cardio practice on stationary exercise bicycle in gymShutterstock

"What's the biggest predictor of keeping the weight off? Exercise," Dr. Risinger states definitively. She recommends "physical activity should be done five to seven days a week for approximately 30 minutes or more, but these minutes can be spread throughout the day."

The Bottom Line: Dr. Risinger's evidence-based approach shows that successful weight loss isn't about dramatic measures or quick fixes. "You don't need to lose that much weight to have a tremendous health benefit," she reminds us. It's about combining realistic goals, consistent tracking, smart food choices, and sustainable habits. Start with just 5% – you might be surprised at how achievable lasting weight loss can be. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

4 Easy Ways to Lose Weight, According to a Dietitian

Hailey_Gorski_thetipsykale_dietician3
thetipsykale_dietitian/Instagram
Leah Groth
By Leah GrothAug 15, 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 Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked

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

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

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

Hailey Gorski (@thetipsykale_dietician) is an LA-based dietician and social media influencer whose goal is to help women take a “holistic” approach to diet and weight loss. In one of her many viral videos, she reveals a few easy ways to get back into shape for summer, using one of her client’s quick transformations as an example. According to Hailey, she made a “real change” to her lifestyle, “which is habits and a better relationship with food,” she said. “So here's how she really made this transformation in just one month.”

Try Lower Calorie Cocktails

@thetipsykale_dietitian

Holistic Girl Summer is the new Hot Girl Summer 😌💅🏻 #dietitian #weightloss #weightlosstips #nutritioncoach

According to Hailey, her client didn’t have to “cut out alcohol and miss out on her best friend's bachelor party.” Instead, “she enjoyed one to two finer cocktails and switched to a lower calorie, lower sugar option,” she said. While still tracking her nutrition progress, she felt confident. She didn't feel like she deprived herself, and she didn't feel guilty.”

Educate Yourself on Nutrition

Hailey_Gorski_thetipsykale_dietician2thetipsykale_dietitian/Instagram

“Did she obsessively track calories on MyFitnessPal? Nope. She tracked when she could so she could establish awareness around what she's eating to learn more about calorie density and different foods but also understand her snacking was intentional and unintentional,” Hailey continues.

Related: I Added These Simple Things to My Walking and Pilates Routine And Now I See a Difference

Take Progress Photos

Hailey_Gorski_thetipsykale_dietician1thetipsykale_dietitian/TikTok

You don’t need to weigh yourself daily. Instead of “using the number on the scale as her only metric of success,” Hailey’s client “also used progress photos,” she says.

Eat in a “Moderate Calorie Deficit”

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

Finally, her clients didn’t starve themselves. “She focused on a moderate calorie deficit, not subtracting from her diet, but adding in foods like protein and high fiber, carbs and fruit,” she says.

Choose Weight Loss Programs “Tailored to You”

Hailey_Gorski_thetipsykale_dietician4thetipsykale_dietitian/Instagram

“The weight loss industry has created a stigma around weight loss,” Hailey concludes. “As a dietician, there is nothing wrong with wanting to lose weight, as long as you have a healthy intention, are seeking programs that are tailored to you, and that will improve your relationship with your food and your body.”

Related: #1 Hack to Make Maintaining Your Weight Loss Easy, According to Nutritionist

These Are “Sustainable Choices,” an Expert Agrees

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The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, is totally on board with her suggestions. “These are all excellent changes and are all sustainable choices,” she tells Body Network. “It proves that you don’t need to do drastic diets or intense workouts to still make a difference and get results.”

💪🔥Body Booster: The most important thing to focus on when losing weight is staying in a caloric deficit. Use an online calculator to determine how much you can eat with your activity level and still lose weight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

7 Signs Ozempic Is Working Too Well

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Leah Groth
By Leah GrothJan 28, 2025
Leah Groth
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Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you on Ozempic but can’t seem to lose weight? It might be slowing down your metabolism, says an expert. Aliza Olive, MD, is a macronutrient expert and Cleveland Clinic doctor who dropped 20 pounds in 3 months on semaglutide. She is also the co-founder of MedFree Maintenance, helping others lose weight and achieve their body goals. In a new video, she discusses a very important thing to look out for. “Ozempic gals, red flags that your GLP-1 is slowing down your metabolism. 7 things you need to look out for. 3 is the worst,” she writes, revealing “GLP-1 Mistakes You Can’t Afford to Make!!”

If Your Metabolism Goes Down You Might Plateau

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“If your metabolism goes down, it’s going to cause stubborn plateaus and make it even harder to keep the weight off when you decrease or stop Semaglutide or tirzepazide,” she writes in her post. Wish you could stop GLP1 meds like Ozempic, Zepbound, or Mounjaro but keep the results? Tapering off Semaglutide or Tirzepatide soon and fear becoming just another weight regain statistic?”

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

If You Don’t Eat Enough It Can Cause Muscle Loss

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“If you don’t eat ENOUGH while On Ozempic, it can cause muscle loss, decreased calorie burn at rest, and decreased metabolism. Here are 7 Red Flags 🚩 that Your GLP-1 is slowing down your metabolism!” she adds.

7 Signs Ozempic Is Slowing Your Metabolism

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Here are the following red flags, per Aliza:

  1. If you are losing hair.
  2. If your energy low
  3. If you’re not hungry at all in the mornings.
  4. If you are more moody than normal
  5. If your sex drive is decreased
  6. If your sleep is off.
  7. If You feel like you are weak and losing strength.

RELATED:20 Possible Ozempic Side Effects

Your Body Is Slowing Down

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“These are signals that tell you that your body isn’t thriving. When our metabolism slows down, we experience that with a decrease in movement. (You might not even notice it… thinks like less fidgeting, less talking with your hands, etc) Your body is actually slowing down on purpose so you use less calories each day,” she explains.

Here’s What to Do About It

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What should you do about it? “Make sure you are eating enough and not completely skipping meals while on Ozempic. It’s going to be hard to get enough protein if you aren’t having enough meals,” she says.

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

Here’s How Much You Should Eat

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“How much should you eat? That’s pretty individual. VERY Generally, I recommend using a TDEE calculator to calculate your maintenance calories. Then subtract about 500 calories. So if your maintenance is 1800 calories each day, aim for about 1300 calories,” she says.

Bottom Line: Don’t Undereat!

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“Going lower is not better! Feeling zero hunger, cravings, or food noise is NOT the goal. 🤯Yes, I said it!! The goal, especially if you plan to wean off medication is to dull these so you can build habits and emotional outlets to be able to maintain!” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

8 Best Ways to Maximize Ozempic Results

Dr. Robert Cywes M.D. Ph.D. #CarbAddictionDoc
Copyright Dr. Robert Cywes/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

Struggling to get the most out of your Ozempic prescription? Dr. Robert Cywes, known as the #CarbAddictionDoc to his 300,000 YouTube subscribers, specializes in treating obesity through a comprehensive approach that goes beyond just medication. As a leading expert in weight management, he underlines that success requires the right strategy. Here are his essential tips to maximize your results.

Understand Your Medication's Role

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"Ozempic is a powerful tool, but it's not a magic solution," Dr. Cywes says in his post. "Think of it as a helper that makes it easier to implement the right habits." He explains that understanding how the medication works helps set realistic expectations and improves long-term success rates.

RELATED:20 Things You Need to Know About Ozempic and Weight Loss

Focus on High-Quality Protein at Every Meal

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"Protein intake is crucial for preserving muscle mass during weight loss," explains Dr. Cywes. He recommends consuming at least 30 grams of protein at each main meal. "Without adequate protein, you risk losing muscle instead of fat. This is especially important when your appetite is reduced by Ozempic."

Track Everything You Eat and Drink

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Dr. Cywes emphasizes, "Keeping a detailed food diary is non-negotiable. Even with reduced appetite from Ozempic, you need to understand your eating patterns to succeed." He suggests using a digital tracking app and recording meals immediately to ensure accuracy. "The most successful patients are those who track consistently, not just on their 'good' days."

Stay Ahead of Side Effects

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"Proper hydration and proactive side effect management can make or break your success," Dr. Cywes states. He advises drinking a minimum of 64 ounces of water daily. "Most side effects can be managed effectively if caught early. Don't wait until they become severe to address them."

RELATED:20 Possible Ozempic Side Effects

Develop a Consistent Movement Routine

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"Physical activity becomes easier as the weight comes off," notes Dr. Cywes. "Start with daily walking and gradually increase your activity level. The goal isn't to exhaust yourself but to build sustainable habits." He recommends beginning with 10-minute walks and slowly increasing duration and intensity.

Address Emotional Eating Patterns

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"While Ozempic helps control physical hunger, emotional eating requires different tools," Dr. Cywes explains. "Many patients discover that their eating habits are more tied to emotions than hunger." He recommends working with mental health professionals to develop healthy coping strategies and identifying specific emotional triggers.

Build Your Support Network

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Dr. Cywes observes that "patients with strong support systems consistently achieve better outcomes." He suggests joining both online and in-person support groups: "Having people who understand your journey makes a significant difference. Your support network can provide accountability, encouragement, and practical tips."

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

Monitor Multiple Progress Markers

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"Success isn't just about the number on the scale," says Dr. Cywes. "Focus on non-scale victories too." He recommends tracking multiple indicators: "Take monthly progress photos, measure body circumferences, monitor energy levels, and note improvements in daily activities. These measurements often show progress even when the scale doesn't move."

Create a Sustainable Meal Structure

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"Ozempic reduces hunger, but you still need a structured approach to eating," Dr. Cywes advises. "Plan your meals in advance and establish regular eating times. This structure helps prevent both undereating and impulsive food choices."

Prepare Strategies for Plateaus

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"Weight loss plateaus are normal and temporary," Dr. Cywes reassures. "The key is to have specific strategies ready before they happen." He suggests keeping a list of proven plateau-breaking techniques: "Adjust portion sizes, increase protein intake, vary your exercise routine, or review your food diary for hidden calories. The goal is to make small, sustainable changes rather than drastic ones."

RELATED:20 Things to Avoid While on Ozempic

Plan for Long-Term Success

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"The most successful patients think beyond just the weight loss phase," Dr. Cywes emphasizes. "They develop habits and strategies that will serve them well after reaching their goal weight." He recommends creating a maintenance plan early in your journey: "Consider how you'll adjust your habits as your needs change, and always keep communication open with your healthcare team." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Fitness & Workouts

6 Back Pain Exercises That Work in 9 Minutes

Dr Jared Beckstrand Tone and Tighten
I'm a PT and These 8 Moves Are Perfect For Inflexible People
Copyright Tone and Tighten/YouTube
Christopher Roback
By Christopher RobackJan 27, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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.

That nagging lower back pain has become your unwanted companion, making even simple tasks feel challenging. Whether it's from sitting too long at your desk or overdoing it at the gym, back pain can significantly impact your quality of life. The good news? Relief might be just nine minutes away.

Dr. Jared Beckstrand, a Doctor of Physical Therapy and founder of the popular fitness platform Tone and Tighten, has developed a simple yet effective routine to help alleviate back pain. With his expertise in orthopedic rehabilitation and athletic performance, Dr. Beckstrand has helped thousands find relief through these targeted exercises. Follow along with this nine-minute routine that you can do right at home.

Lumbar Rotation: Get Started with Gentle Twists

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Begin by lying on your back with your knees bent. "Let both your knees fall to one side while keeping your shoulders firmly on the ground," says Dr. Beckstrand. Hold this position for 20 seconds on each side, repeating three times. As your muscles relax, you'll notice increased flexibility with each rotation.

Stretch: Target Deep Hip Muscles

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Next, address the piriformis muscle, which Dr. Beckstrand notes is tight in "nine out of 10 patients with low back pain." Cross one leg over the other and pull your bottom knee toward your chest. Hold for 20 seconds on each side, performing three sets. Remember, as Dr. Beckstrand emphasizes, "A gentler stretch held longer is more effective than an aggressive stretch held briefly."

Hamstring Stretch: Release Tension from Your Legs

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Your hamstrings connect to your pelvis, affecting your lower back's foundation. Lie on your back, grab behind one knee, and gradually straighten that leg toward the ceiling. "You should feel the stretch from behind your knee to your buttocks," Dr. Beckstrand explains. Hold for 20 seconds each side, repeating three times.

Pelvic Tilts: Restore Natural Movement

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Moving into strengthening exercises, perform pelvic tilts while lying on your back. Dr. Beckstrand instructs to "rotate your hips backward to press your lower back into the mat, then forward to create an arch." Maintain each position for three seconds, continuing for one minute. Note: Skip this exercise if you have severe disc problems or stenosis.

Glute Bridges: Strengthen Supporting Muscles

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"Your back muscles work in connection with your glutes," Dr. Beckstrand shares. Lying on your back with knees bent, squeeze your glutes to lift your hips toward the ceiling. Hold for three seconds before lowering. Focus on using your glutes rather than your hamstrings for maximum benefit.

Bird Dogs: Final Core Stabilization

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Complete the routine with bird dogs. On hands and knees, extend opposite arm and leg simultaneously. "This exercise creates excellent stabilization in your lower back," explains Dr. Beckstrand. Hold each position for two seconds before alternating sides.

Making It Part of Your Routine

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For optimal results, Dr. Beckstrand recommends performing the stretches (exercises 1-3) two to three times daily, while the strengthening movements (exercises 4-6) can be done once or twice per day. "It doesn't have to be long," he emphasizes, "it just has to be consistent."

RELATED: This Is Exactly How to Lose Body Fat This Year

Tips for Success

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Always work within your comfort zone and never force a stretch to the point of pain. If you experience increased discomfort with any exercise, skip it and consult a healthcare professional. Remember, these exercises are meant to provide relief, not create additional strain.

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

When to Expect Results

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While individual results vary, many people report feeling improvement after just one session. However, consistent practice over several weeks typically yields the best long-term results. As Dr. Beckstrand notes, "The lower back wants to feel better - presenting it with the opportunity through the right exercises really goes a long way in helping to alleviate pain and tension."

Give this routine a try today, and take the first step toward a stronger, more comfortable back. Remember to move mindfully and listen to your body throughout the exercises. With consistency and proper form, you're on your way to better back health. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

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