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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 Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

One expert reveals two hacks to lose weight without taking a drug.

Leah Groth
By Leah GrothNov 08, 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:
✓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.

Thomas_DeLauer70
Copyright Thomas DeLauer/YouTube
Leah Groth
By Leah GrothNov 08, 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:
✓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.

Nutrition & Diet

Do you want to lose weight fast without having to go on a weight loss drug? There are a few ways to do it, according to one expert. Thomas DeLauer is a wellness enthusiast with over 3.68 million subscribers who shares content about how to improve your life and lose weight. In a new viral clip, he reveals two ways to drop weight fast without taking a weight loss drug.

“You've probably seen all the rage of people talking about semaglutide using it for weight loss, using it for fat loss, using it for glucose modulation, really being used off-label a lot,” he says in the clip. However, he notes that by understanding the mechanism of semaglutide, there are ways “that we can do things that work just as well in a relatively healthy or metabolically healthy person.” Here are the two most powerful alternatives to Ozempic, he says.

Ozempic Sends a Signal to the Brain to “Manage Fuel Appropriately”

He starts off by explaining how Ozempic works. “GLP-1 one is a gut incretin,” he explains. “What that means is it sort of receives a signal from food that we consumed, and it receives that signal from the gut, and it ultimately sends a signal to the brain to manage fuel appropriately,” DeLaurer says in his post.

It Helps with Satiety and Glucose Modulation

“It can help your satiety. Although that's somewhat indirect, it can help glucose modulation. The reason that it potentially works so well for weight loss a lot of times is you see improvements in metabolic function. So, improvements in fuel utilization, like the mitochondria, are potentially able to use fuel better. But indirectly, people get serious appetite suppression from it,” he continues.

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

Specific Quantities of Protein Can Help Do the Same Thing, He Claims

“If you're getting appetite suppression from it, typically it's suggested that that's too much. Now, I'm not here to discuss this. What I'm here to talk about is something that might work better for people who are still trying to reduce their appetite. I've got two things. The first one is simple; it's protein, but in specific quantities,” he explains, citing a study published in the American Journal of Clinical Nutrition.

Upping Protein Decreases Hunger Hormones and Increases GLP-1

“This was very eye-opening,” he says, noting that it involved women and compared people consuming “an adequate protein diet, which is essentially what is recommended we consume” to those on a high protein diet, “which in this case was 30% protein.” They found that those on the higher protein diet experienced increased satiety. “It decreased ghrelin, the hunger hormone, which is great, but it also increased GLP-1 glucagon-like peptide one, and it increased it quite a bit.” The more that you increase protein, the more that you influence GLP-1.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Two Studies Support This

He also cites research published in the American Journal of Clinical Nutrition looking at men. “They measured a bunch of biomarkers three hours after eating an isocaloric breakfast with either high protein or adequate protein. So that means the same amount of calories; just one had high protein, and one had adequate protein and higher carbohydrates,” he says. “In men, they found increases in satiety, decreases in ghrelin, increases in cholecystokinin.”

He notes that “this directly communicates with the hypothalamus to influence satiety. So powerful, very much so like GLP-1, but in a different pathway and to boot.”

He Notes That This Also Helps During the Maintenance Stage of Weight Loss

“When you look at larger scale data in like observational research, they found that when they put subjects on maintenance calories and then put them on just varying interventions, and then finally put them on ad libitum eating as much as they wanted to, whatever they wanted to, as long as their protein was 30%, they found higher protein groups consumed 441 calories less on average,” she says. “So compared to other groups, when you put this into real-world data, increasing protein to 30% with each meal could effectively help you consume 441 calories less per day.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Some People Do Need the Drug, However, If They Are in a “Serious Metabolic Hard Place”

“So if you had the option of just increasing your protein or getting on semaglutide, personally, I would pick a protein, right?” he points out. “I'm not saying this to negate the effects of semaglutide. Semaglutide is designed to be used for people who are in a serious metabolic hard place, glucose being very mismanaged, metabolic syndrome, all of that, which is a lot of people. I'm not suggesting you don't get on that if your doctor recommends it. I'm suggesting that by increasing protein, you do a lot of the same thing.”

Increasing Protein May Be Helpful While You Are Getting Off Ozempic

What is the other thing you may want to consider? “You have been using semaglutide, and you need to get off of it, and you're concerned about the potential rebound effect and how it can affect dopamine and the brain and everything like that; increasing protein might be a good way to offset the negative aspects of coming off of semaglutide,” he says.

RELATED:A Nutritionist Reveals 5 Simple Rules That Made Her Stubborn Belly Fat Vanish in 90 Days

Taking Rauwolscine Can Also Help You Lose Weight

He also reveals that rauwolscine, a supplement, can also help you lose weight. “Although it's a stimulant and it's not something that I would recommend people take all the time, it has profound appetite suppression effects,” he says. “People are always looking for a quick hit or a shortcut. I wouldn't exactly call it a shortcut, but it is tremendous when it comes to libido. It is tremendous when it comes to energy and sort of a stimulant effect,” he says. “A lot of people say it just crushes their appetite. So if you're coming off of a GLP-1 receptor agonist like semaglutide, rauwolscine might be a good sort of transition or a good alternative, but the lowest hanging fruit is right in front of you with the protein.”

Here Are His Protein Rules

His rules are to “stack most of your protein in the morning, so the satiety carries over throughout the rest of the day,” he says. “My other rules would be 30% with each meal, as much as you can. My other rule would be to keep it proportionate with whatever the amount of food you're eating. Otherwise, it is 30% no matter what, larger meal, larger protein, smaller meal, smaller protein, keep it proportionate.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

proteinhigh protein dietsustainable weight losslose weight fastozempicweight loss

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Nutrition & Diet

Scientists Believe They May Have Discovered a Better Weight Loss Drug Than Ozempic

A female scientist controls the operation of devices for laboratory research. Modern laboratory technologies
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Leah Groth
By Leah GrothAug 01, 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
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FACT CHECKED BY Christopher Roback
✓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.

Over the past few years, Ozempic and similar GLP-1 medications have revolutionized the weight loss industry, helping millions of people who struggled to lose weight lose it fast. However, there are some serious drawbacks to the “miracle” weight loss drug – including less-than-optimal side effects and the fact that many people gain rebound weight after stopping the injections. The good news is, scientists believe they have made a serious weight loss breakthrough that could result in an even more effective drug than Ozempic.

Researchers Unlock "Cheat Code" for Boosting Calorie Burn

Researchers from the University of California, San Francisco, believe they have found a “cheat code” for burning calories in the fat-burning mechanism beige fat. Three types of fat cells exist in the majority of mammals, including humans — white, which serves as energy reserves for the body, brown, which burns energy to release heat, and beige, a more efficient combination of them. Scientists already knew that white fat cells naturally turn into beige ones in response to diet or a cold environment. However, they wanted to determine how to manually trigger the mechanism.

In the paper published in the Journal of Clinical Investigation, the researchers claim they discovered how to “turn ordinary white fat cells, which store calories, into beige fat cells that burn calories to maintain body temperature.” The secret? Limiting the production of a certain protein.

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

Converting White Fat to Beige Fat is Easier Than Previously Thought

“A lot of people thought this wasn’t feasible,” Brian Feldman, MD, PhD, the Walter L. Miller, MD Distinguished Professor in Pediatric Endocrinology and senior author of the study, explains in a press release. “We showed not only that this approach works to turn these white fat cells into beige ones but also that the bar to doing so isn’t as high as we’d thought.”

“For most of us, white fat is not rare, and we’re happy to part with some of it,” he said. Feldman had already determined that a protein, KLF-15, impacts metabolism and the function of fat cells. He teamed up with postdoctoral scholar Liang Li, PhD, to examine how the protein reacted in mice, which retain brown fat throughout their lives.

KLF-15 Protein May Surpass GLP-1 Treatments

They learned that KLF-15 was less prevalent in white fat cells than in brown or beige fat cells. Through their tests, Feldman determined that a different drug targeting the Adrb1 receptor in humans is more likely to work and be more long-lasting than GLP-1 drugs and without side effects like nausea.

“We’re certainly not at the finish line, but we’re close enough that you can clearly see how these discoveries could have a big impact on treating obesity,” he said. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Weight Loss Expert Reveals Natural Alternative to Ozempic That Burns 441 More Calories Daily

Thomas_DeLauer70
Copyright Thomas DeLauer/YouTube
Leah Groth
By Leah GrothNov 08, 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:
✓Evidence-Based

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

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

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

Do you want to lose weight fast without having to go on a weight loss drug? There are a few ways to do it, according to one expert. Thomas DeLauer is a wellness enthusiast with over 3.68 million subscribers who shares content about how to improve your life and lose weight. In a new viral clip, he reveals two ways to drop weight fast without taking a weight loss drug.

“You've probably seen all the rage of people talking about semaglutide using it for weight loss, using it for fat loss, using it for glucose modulation, really being used off-label a lot,” he says in the clip. However, he notes that by understanding the mechanism of semaglutide, there are ways “that we can do things that work just as well in a relatively healthy or metabolically healthy person.” Here are the two most powerful alternatives to Ozempic, he says.

Ozempic Sends a Signal to the Brain to “Manage Fuel Appropriately”

He starts off by explaining how Ozempic works. “GLP-1 one is a gut incretin,” he explains. “What that means is it sort of receives a signal from food that we consumed, and it receives that signal from the gut, and it ultimately sends a signal to the brain to manage fuel appropriately,” DeLaurer says in his post.

It Helps with Satiety and Glucose Modulation

“It can help your satiety. Although that's somewhat indirect, it can help glucose modulation. The reason that it potentially works so well for weight loss a lot of times is you see improvements in metabolic function. So, improvements in fuel utilization, like the mitochondria, are potentially able to use fuel better. But indirectly, people get serious appetite suppression from it,” he continues.

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

Specific Quantities of Protein Can Help Do the Same Thing, He Claims

“If you're getting appetite suppression from it, typically it's suggested that that's too much. Now, I'm not here to discuss this. What I'm here to talk about is something that might work better for people who are still trying to reduce their appetite. I've got two things. The first one is simple; it's protein, but in specific quantities,” he explains, citing a study published in the American Journal of Clinical Nutrition.

Upping Protein Decreases Hunger Hormones and Increases GLP-1

“This was very eye-opening,” he says, noting that it involved women and compared people consuming “an adequate protein diet, which is essentially what is recommended we consume” to those on a high protein diet, “which in this case was 30% protein.” They found that those on the higher protein diet experienced increased satiety. “It decreased ghrelin, the hunger hormone, which is great, but it also increased GLP-1 glucagon-like peptide one, and it increased it quite a bit.” The more that you increase protein, the more that you influence GLP-1.

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Two Studies Support This

He also cites research published in the American Journal of Clinical Nutrition looking at men. “They measured a bunch of biomarkers three hours after eating an isocaloric breakfast with either high protein or adequate protein. So that means the same amount of calories; just one had high protein, and one had adequate protein and higher carbohydrates,” he says. “In men, they found increases in satiety, decreases in ghrelin, increases in cholecystokinin.”

He notes that “this directly communicates with the hypothalamus to influence satiety. So powerful, very much so like GLP-1, but in a different pathway and to boot.”

He Notes That This Also Helps During the Maintenance Stage of Weight Loss

“When you look at larger scale data in like observational research, they found that when they put subjects on maintenance calories and then put them on just varying interventions, and then finally put them on ad libitum eating as much as they wanted to, whatever they wanted to, as long as their protein was 30%, they found higher protein groups consumed 441 calories less on average,” she says. “So compared to other groups, when you put this into real-world data, increasing protein to 30% with each meal could effectively help you consume 441 calories less per day.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Some People Do Need the Drug, However, If They Are in a “Serious Metabolic Hard Place”

“So if you had the option of just increasing your protein or getting on semaglutide, personally, I would pick a protein, right?” he points out. “I'm not saying this to negate the effects of semaglutide. Semaglutide is designed to be used for people who are in a serious metabolic hard place, glucose being very mismanaged, metabolic syndrome, all of that, which is a lot of people. I'm not suggesting you don't get on that if your doctor recommends it. I'm suggesting that by increasing protein, you do a lot of the same thing.”

Increasing Protein May Be Helpful While You Are Getting Off Ozempic

What is the other thing you may want to consider? “You have been using semaglutide, and you need to get off of it, and you're concerned about the potential rebound effect and how it can affect dopamine and the brain and everything like that; increasing protein might be a good way to offset the negative aspects of coming off of semaglutide,” he says.

RELATED:A Nutritionist Reveals 5 Simple Rules That Made Her Stubborn Belly Fat Vanish in 90 Days

Taking Rauwolscine Can Also Help You Lose Weight

He also reveals that rauwolscine, a supplement, can also help you lose weight. “Although it's a stimulant and it's not something that I would recommend people take all the time, it has profound appetite suppression effects,” he says. “People are always looking for a quick hit or a shortcut. I wouldn't exactly call it a shortcut, but it is tremendous when it comes to libido. It is tremendous when it comes to energy and sort of a stimulant effect,” he says. “A lot of people say it just crushes their appetite. So if you're coming off of a GLP-1 receptor agonist like semaglutide, rauwolscine might be a good sort of transition or a good alternative, but the lowest hanging fruit is right in front of you with the protein.”

Here Are His Protein Rules

His rules are to “stack most of your protein in the morning, so the satiety carries over throughout the rest of the day,” he says. “My other rules would be 30% with each meal, as much as you can. My other rule would be to keep it proportionate with whatever the amount of food you're eating. Otherwise, it is 30% no matter what, larger meal, larger protein, smaller meal, smaller protein, keep it proportionate.” And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

5 Natural Ozempic Alternatives That Torch Fat

Dr. Benjamin Bikman Ben Bikman PhD
Copyright Ben Bikman PhD/YouTube
Christopher Roback
By Christopher RobackMar 27, 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
✓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 with stubborn fat that just won't budge? Before turning to expensive GLP-1 medications like Ozempic, you might want to consider natural alternatives. Dr. Benjamin Bikman, a prominent metabolic scientist and professor at Brigham Young University, has uncovered powerful natural methods to boost your body's own GLP-1 production—the same hormone targeted by popular weight loss drugs. With a Ph.D. in bioenergetics and extensive research on metabolic disorders including obesity and diabetes, Dr. Bikman offers science-backed strategies that could help you burn fat without the concerning side effects of medications. Discover these five natural fat-torching alternatives and take control of your metabolism today.

What's This GLP-1 Thing Anyway?

GLP-1 (glucagon-like peptide 1) is a gut hormone released by the small intestine when you eat, Dr. Bikman explains. This remarkable hormone plays several crucial roles in fat burning and weight management.

"One of the primary functions of GLP-1 is the ability to inhibit glucagon secretion," Dr. Bikman notes in his video. By suppressing glucagon (insulin's opposite), GLP-1 helps lower glucose production in the liver and stabilizes blood sugar—a key factor in fat metabolism.

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

How It Helps You Eat Less

Montreal, CA - 16 November 2023: Ozempic semaglutide injection pens. Ozempic is a medication for obesity​These Were Game ChangersShutterstock

Another fat-fighting benefit is that GLP-1 delays stomach emptying. "By slowing down how quickly food is leaving the stomach, GLP-1 can prolong a feeling of fullness, reducing overall food intake," says Dr. Bikman. This natural appetite control helps you eat less without constant hunger.

Perhaps most importantly, Dr. Bikman points out that GLP-1 "activates satiety centers in the brain, directly acting on the hypothalamus to promote satiety, further reducing hunger and reducing the risk of overeating." This brain-gut connection is why GLP-1 has become such a target for weight loss interventions.

Why Some People Always Feel Hungry

Handsome Attractive Man is in the Kitchen in the Evening. He is Hungry, Fridge is Open and He Bites a Piece of a Leftover Pizza. He is Eating It and Feels Satisfied.Shutterstock

Research shows that obese individuals often have impaired GLP-1 responses. Dr. Bikman cites a study by Ranganath and colleagues demonstrating that "post-meal GLP-1 secretion in response to carbohydrate consumption was significantly down in individuals with obesity compared to those who are lean."

This difference is substantial. "When the groups ate carbohydrate, the lean group had a GLP-1 response that was about three to four times higher than that seen in the obese group," Dr. Bikman emphasizes. This reduced satiety signal may explain why some people struggle with portion control and constant hunger.

The Dark Side of Ozempic

Qawra, Malta - 21.08.2024 - Semaglutide, Ozempic. Drug for diabetes and weight loss. Close up on injector pen in hands. High quality photo​GLP-1s Signal to the Brain You Are FullShutterstock

While drugs like semaglutide (Ozempic, Wegovy) can increase GLP-1 action, Dr. Bikman warns of concerning side effects. "The use of semaglutide resulted in 40% of the weight lost coming from fat-free mass, or lean mass," he cautions. This loss of muscle and bone can be difficult to recover from, especially with age.

RELATED:20 Possible Ozempic Side Effects

Mental Health Risks You Should Know

Sad Overweight plus size woman thinking about problems on sofa upset girl feeling lonely and sad from bad relationship or Depressed woman disorder mental health

Mental health impacts represent another serious concern. Research shows "the risk of depression goes up almost 200%, and the risk of suicidal behavior and anxiety goes up by a little over 100%," according to Dr. Bikman.

When the Medication Stops Working

Colored,Delicious,Donuts,With,Sprinkles,In,A,Box,On,AShutterstock

Furthermore, patients often experience a return of sweet cravings after about two years, with studies showing that "at about two years, it had returned totally to normal." This coincides with when 70% of people discontinue the medication.

These concerns make natural approaches to boosting GLP-1 particularly appealing for sustainable fat loss. Read on to learn five natural alternatives to Ozempic that boost fat burning.

1. Yerba Mate: Your New Morning Drink

Brewing Yerba mate, steel kettle and traditional Argentine porongo mate, enjoying a good traditional Argentine mate in nature outdoors.

Shutterstock

Dr. Bikman's own laboratory research demonstrates that yerba mate tea significantly increases GLP-1 levels. "It was an increase of about 40 to 50 percent," he reports.

The magic behind yerba mate's effectiveness lies in its compounds. "Ferulic acid alone had a modest effect on stimulating GLP-1 from the L-cells, but that its microbial metabolite, dihydroferulic acid, increased GLP-1 significantly," Dr. Bikman explains. When this metabolite was tested directly, it increased GLP-1 "three or four times."

Bonus: It Fights Sweet Cravings Too

Young woman drinking traditional Argentinian yerba mate tea from a calabash gourd with bombilla stick.​1. Yerba Mate: Your New Morning DrinkShutterstock

Beyond GLP-1 stimulation, yerba mate contains bitter compounds that further promote satiety and reduce sweet cravings, offering a "one-two punch" for fat loss.

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

2. Allulose: The Sweet Secret

A view of a hand holding a bottle of Wholesome Allulose sweetener on display at a local big box grocery store.

Shutterstock

This rare sugar provides sweetness without the metabolic downsides of regular sugar. Dr. Bikman's research found "a significant increase in GLP-1 levels with allulose consumption. And in fact, it was quite a rapid effect."

Satisfy Your Sweet Tooth Without Guilt

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Unlike traditional sugars, "allulose does not spike blood glucose or insulin, but instead actually acts in a way to really promote some appetite suppression," Dr. Bikman explains. This makes it an ideal alternative to sugar for those trying to lose fat while satisfying sweet cravings.

Blood Sugar Benefits Too

Costco store with sign and hand holding Allulose sugar free sweetener by Wholesome company as substitute

Shutterstock

Allulose's ability to boost GLP-1 also helps regulate blood glucose by inhibiting glucagon, making it particularly beneficial for metabolic health beyond just weight management.

RELATED:20 Things to Avoid While on Ozempic

3. Low-Carb Eating: A Simple Switch

Healthy,Eating,Food,Low,Carb,Keto,Ketogenic,Diet,Meal,Plan,salmon,avocado,egg, broccoliShutterstock

Research demonstrates that a low-carb approach naturally enhances GLP-1 production. Dr. Bikman cites a study by Hall and colleagues showing that "those that were adhering to the low-carb diet had a significantly higher GLP-1 level" even in a fasted state.

Three Times More Satiety Power

Fried salmon steak with cooked green asparagus, cherry tomatoes and lemon slices served on white plate on wooden tableShutterstock

Even more impressive, "the low-carbohydrate meal elicited an increase in GLP-1 that was about three or four times higher than the same number of calories, but that found in the low-fat meal," Dr. Bikman reports.

Based on this evidence, he recommends we "control the carbs while prioritizing protein and not fearing fat" to naturally enhance GLP-1 production and facilitate fat burning.

4. Collagen: Not Just For Skin

Different types of collagen for skin care flat lay with collagen quote made of wooden blocksShutterstock

While most people take collagen for skin and joint health, it offers significant metabolic benefits as well. "Collagen peptides have also been shown to increase GLP-1 secretion," says Dr. Bikman.

Double Benefit You Didn't Know About

Woman,Mixing,Collagen,Powder,With,Water,Making,A,Drink,Lady​Collagen ProteinShutterstock

In animal studies, researchers found that collagen peptides "increased blood glucose metabolism and blood glucose control and improved insulin sensitivity," benefits that appear to be mediated through increased GLP-1 production.

This finding suggests collagen supplementation provides dual benefits for both tissue health and fat burning through enhanced GLP-1 signaling, making it "one of the unappreciated aspects of collagen."

5. Better Sleep: The Easiest Fix

Peaceful young man sleeping in a comfortable bed alone at home, enjoying his orthopedic mattress and cozy pillow. Good sleep concept. Copy spaceShutterstock

Sleep quality significantly impacts GLP-1 function and fat metabolism. "Poor sleep has been associated with impaired GLP-1 responses and impaired hunger," Dr. Bikman warns.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

Break The Late-Night Snacking Cycle

Woman eating snacks in night next to the opened fridge.What Happens to Your Body When You Stop Eating SnacksShutterstock

The mechanism is clear: "A bad night of sleep actually blunts your GLP-1 levels, which can result in a reduced satiety signal, in other words, greater hunger." This increased hunger leads to more snacking and cravings, potentially creating a vicious cycle of poor eating and disrupted sleep.

By prioritizing quality sleep, you can maintain optimal GLP-1 levels and support your body's natural fat-burning processes without additional interventions.

The Natural Approach Wins Long-Term

Young beautiful hispanic woman eating at the restaurant​You Eat Out Too MuchShutterstock

While GLP-1 medications like Ozempic can be effective for weight loss, Dr. Bikman emphasizes that natural alternatives offer "a safer, yes, more subtle, but more sustainable strategy for maintaining metabolic health and helping GLP-1 work for you."

Your Action Plan Starts Now

Young woman drinking traditional Argentinian yerba mate at the beach.

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By incorporating yerba mate, allulose, a low-carbohydrate diet, collagen peptides, and quality sleep into your routine, you can naturally enhance your body's GLP-1 production. These five strategies provide practical, science-backed alternatives to expensive medications for those seeking sustainable fat loss without concerning side effects.

As Dr. Bikman concludes, these natural methods offer hope especially for those who "may be getting a blunted GLP-1 response to what they're eating," helping them regain control over appetite, metabolism, and ultimately, their weight. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Simple Tips to Burn More Fat on Ozempic and Mounjaro

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackApr 23, 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
✓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 with weight loss can feel like an uphill battle, especially when diet and exercise alone aren't delivering the results you need. For many people, weight loss medications have become a game-changer in their health journey. Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years through comprehensive care that addresses gynecology, hormonal balance, and weight management. Read on to discover her expert tips that could supercharge your results while on these increasingly popular medications.

What Are Weight Loss Injections?

These breakthrough treatments include medications like semaglutide (Ozempic) and tirzepatide (Mounjaro), explains Dr. McCann. While semaglutide has received FDA approval specifically for weight loss in certain individuals, tirzepatide is currently approved for type 2 diabetes treatment. Despite this distinction, Dr. McCann notes that both medications have demonstrated significant weight loss results, particularly beneficial for those with limited mobility who struggle with traditional exercise-based approaches.

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

How These Medications Work

young man searching for food in fridge at home​Increased Hunger Throughout Your DayShutterstock

The science behind these injections involves multiple mechanisms that work together to promote weight loss. "They inhibit glucagon release, which is what makes you hungry," Dr. McCann explains in her post. Additionally, these medications decrease glucose production from the liver, delay gastric emptying, and reduce appetite—all contributing to what can be substantial weight reduction. However, Dr. McCann cautions that they aren't suitable for everyone, particularly those with personal or family histories of thyroid cancer or certain endocrine conditions.

Consider Potential Side Effects

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Before starting any weight loss medication, it's important to understand possible side effects. Dr. McCann reports that patients may experience nausea, vomiting, diarrhea, and abdominal cramps when beginning treatment. "Most of these side effects go away or subside after taking these medicines for a few weeks, but they can be prolonged and sometimes they don't go away," says Dr. McCann. This realistic expectation setting helps patients prepare for their weight loss journey.

Tip #1: Eliminate All Sodas and Sugary Drinks

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Making this critical lifestyle change while on weight loss injections can dramatically improve your results. Dr. McCann emphasizes the serious impact of sugary beverages: "Drinking one can of soda can make you gain 15 pounds over one year. One can a day, 15 pounds over one year." This warning extends beyond just sodas to include slushies, sweetened coffee drinks, and any beverage with significant sugar content. The good news? You don't have to give up caffeine—Dr. McCann suggests black coffee with stevia or sugar-free skinny lattes as satisfying alternatives.

Tip #2: Prioritize Lean Protein

raw salmon on cutting board​Salmon

When your appetite decreases due to the medication, making every calorie count becomes essential. "Protein increases your metabolism by increasing your muscle, and that again lets you burn more calories," Dr. McCann advises. Because these medications both reduce appetite and slow digestion, focusing on lean protein whenever you do eat helps maintain muscle mass—crucial for keeping your metabolism active. Without adequate protein intake, you risk losing muscle along with fat, potentially compromising your long-term results.

RELATED:20 Possible Ozempic Side Effects

Tip #3: Commit to Regular Exercise

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No weight loss strategy would be complete without physical activity, and Dr. McCann's approach is refreshingly accessible. For beginners without an existing exercise routine, she recommends just 20 minutes of high-intensity training four times weekly—nothing overwhelming but enough to make a difference. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," explains Dr. McCann, adding that it also serves as a natural anxiety remedy by releasing cortisol. For those with physical limitations, she suggests consulting a personal trainer to develop appropriate muscle-maintaining activities.

Use Medications as a Starting Point for Lasting Change

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The true value of weight loss injections lies in how you leverage their effects. Dr. McCann encourages patients to view these medications as catalysts rather than permanent solutions: "Use this weight loss boost to start your healthy living so that you can lose even more weight and be able to keep it off after you stop the injections." This mindset shifts the focus from temporary medical intervention to sustainable lifestyle transformation—ultimately the key to maintaining your hard-earned results.

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

Remember: It's About Long-Term Success

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Weight loss injections can provide impressive initial results, but your habits determine whether those results last. Dr. McCann emphasizes that the habits you develop while on medication—eliminating sugary drinks, prioritizing protein, and establishing regular exercise—create the foundation for lasting success. By implementing these practices now, you're not just maximizing your current weight loss; you're building the lifestyle that will help you maintain your healthier weight for years to come. And if you enjoyed this article, be sure to check out these20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Doctor Reveals 3 Fundamentals That Will Help You Lose More Weight Than Ozempic

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Leah Groth
By Leah GrothJan 27, 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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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

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

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

Ozempic and other weight loss drugs are the easiest option for rapid weight loss. However, according to one top doctor, this isn’t the case. There are three things you can do without a doctor's prescription that will help you drop pounds faster than any jab. Dr. Mark Hyman, MD, is a Senior Medical Advisor at Cleveland Clinic and the co-founder of Funciton Health. In a new social media post and interview, he reveals that while he isn’t anti-Ozempic, there are other things you can do that will accelerate fat loss.

It’s Not Ozempic, It’s the Diet

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“It’s not the Ozempic—it’s the diet,” Hyman writes in the post. “These weight loss drugs might help some people temporarily, but they don’t address the root causes of weight gain and metabolic dysfunction.”

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

If You Lose Weight Soley Because of Ozempic, You Are Likely Losing Muscle

GDANSK, POLAND - MAY 2022: obese fat man preparing Semaglutide Ozempic injection control blood sugar levelsShutterstock

“If you lose weight without prioritizing diet, protein, and strength training, you’re likely losing muscle—your body’s metabolic engine,” he continues. “This slows down your metabolism, making it even harder to maintain a healthy weight long term.”

His Client Only Lost 2 Pounds in 6 Months on Ozempic

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“I had a patient lose 2 pounds on Ozempic,” he writes, adding in the video that it took him a whopping 6 months to do so. “It didn't really make him feel great. It had all these side effects,” he added.

RELATED:20 Possible Ozempic Side Effects

He Ended Up Losing 60 Pound by Doing Three Things

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“He switched over to what I told him to do. He lost 60 pounds and he's reversed his diabetes and he's on his way back to full, full health,” he says in the clip. This involved focusing on food, protein, and exercise. In addition he “reversed his diabetes and reclaimed his health,” says Hyman.

Fundamental 1: Eat One Gram of Protein Per Pound of Bodyweight

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“Before we rush to prescriptions, let’s start with the fundamentals,” says Hyman. Number one? “Eat a gram of protein per pound of ideal body weight,” he says. “I think it's, personally malpractice to prescribe one of these drugs unless that person has diet counseling and understands they need to eat a gram of protein per pound of ideal body weight and they're taught how to do it right and that they do it,” he says.

Fundamental 2: Strength Train at Least Three Times a Week

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Next? “Commit to strength training at least 3 times a week,” he writes. “If you don't, what happens is this, you lose the weight, but up to half of the weight is muscle. Now muscle is your metabolic engine. It burns seven times the calories of fat, and when you lose muscle, your metabolism slows down. So then what happens? Then you stop the drug because it's side effects or you can't afford it forever. And then what happens? You gain back the weight,” he says, adding that will gain it back “all as fat, which means your metabolism is gonna be slower, even at the same weight that you were when you started, which means you need to eat less in order to just stay at that weight. You'll gain more weight even.”

Fundamental 3: Prioritize Whole Foods

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And the third fundamental has to do with diet. He recommends staying away from processed foods. “Prioritize real, whole foods,” he writes.

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

He’s Not Opposed to Weight Loss Drugs

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“I’m not opposed to these drugs. What I’m opposed to is the widespread use of them, and the lack of research on other interventions that work better,” Hyman concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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
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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.

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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

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

Fried Foods

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

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

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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✓Evidence-Based

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

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

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

Do you want to 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.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
Leah Suzanne
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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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

Meal Plan

Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Here Is What She Eats in a Day

Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

Hydration

She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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