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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 miss 20 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 these 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

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

Dr Mark Hyman, M.D. drmarkhyman
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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 miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

15 Daily Habits to Lose 5-10 Pounds in 30 Days

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15 Daily Habits to Lose 5-10 Pounds in 30 Days
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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.

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.

Depending on your starting weight, losing five to 10 pounds in a month is possible to do in a healthy way. Making a few specific lifestyle and dietary changes and sticking to them will positively impact overall health as well as encourage weight loss. “The foundation of successful weight loss remains a healthy, calorie-controlled diet combined with increased physical activity,” says the Mayo Clinic. “For successful, long-term weight loss, you must make permanent changes in your lifestyle and health habits.” Here are 15 daily habits shown to help lose up to ten pounds in 30 days.

Eliminate Empty Calories

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Alcohol is full of empty calories, so it’s best to cut down or simply stop drinking it altogether. Every calorie counts when you’re trying to lose weight, so make sure you use those calories to fill your body with healthy, nutrient-dense choices. Drinking too much also disrupts sleep.

Are You Actually Hungry?

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Eat when you’re hungry, and only when you’re hungry. “Listening to your hunger works much better than relying on willpower,” Kayla Kopp, RD, LD, tells the Cleveland Clinic. “When you’re tempted to overeat, have a conversation with yourself: Are you feeling hungry, are you bored or are you feeling emotional? Will eating right now get you closer to your goal?”

Work Out First Thing

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Working out first thing in the morning means you don’t have to make time for it later. It also starts the day off on a good note. No excuses!

Don’t Skip Breakfast

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Studies show people who eat breakfast (provided it’s a healthy one) make better food choices for the rest of the day. "Studies have found that although people who skip breakfast eat slightly fewer calories during the day, they tend to have higher body mass index, or BMI," Christy C. Tangney, PhD, tells Rush University Medical Center.

Take the Stairs

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Walk as much as possible—park away from the grocery store entrance and take the stairs when possible. Walking will encourage fat burning and mental wellness, and you can do it throughout the day, no equipment needed.

Count Your Calories

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This one is boring but crucial—to lose weight, you need to take in less calories than you’re burning off. “For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories,” says Harvard Health.

Try Intermittent Fasting

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Intermittent fasting can be a powerful weight loss tool for some. “The weight loss effects of time-restricted eating derive primarily from achieving a negative energy balance,” Richard Joseph, MD, tells Harvard Health. “If you maintain your regular diet and then limit the time window during which you eat, it is likely that you will eat a few hundred fewer calories per day.”

No Nighttime Snacking

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Snacking can undermine your healthy eating weight loss plan. “Try to eat most of your daily calories before sitting down to relax for the night,” Kopp tells the Cleveland Clinic. “Many of us have a tendency to overeat without thinking about it while we watch TV after dinner, and we tend to forget just how much we’ve had before calling it a night.”

Be Picky About Carbs

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You don’t have to eliminate carbs—but be choosy about them. “Not all carbohydrates are created equal,” says Corewell Health. “Eating a slice of white bread won’t give your body the same nutrition as eating a slice of whole grain bread. When you’re looking for options for carbohydrates, look at the ingredients. If the first ingredient is a whole grain (like whole wheat), you’re going in the right direction.”

Eliminate Temptation

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Keep junk food out of sight and out of mind. “Don’t keep problem foods around the house and/or at work,” says UC Davis Health. A problem food is a food that you are likely to eat too much of or too often if readily available.”

Get Enough Sleep

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Sleep is important for weight loss. “No one can make mindful food choices when they’re tired. Even missing an hour of sleep can increase your appetite because your body is craving that energy and food is fuel for your body,” psychologist Susan Albers, PsyD, tells the Cleveland Clinic. “You need a clear, focused head to make healthier food choices.”

Lift Weights

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“Resistance training can also be a really effective way of losing weight," Tessa Strain, physical activity epidemiologist at the University of Cambridge, tells The Telegraph. “All weight loss comes down to a calories in/calories out equation. resistance training is a really effective way of losing weight because you’re expending energy, which involves burning calories.”

Manage Stress

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Stress can undermine your weight loss efforts. “More commonly, people turn to — or away from — food as a way to help deal with stress,” says Penn Medicine. “Your metabolism can change if you regularly eat large amounts of food or don’t eat enough or at all.”

No Junk Food

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Ultra-processed foods are terrible for weight loss. Not only will they not fill you up, they could make you hungrier. “Processed and fast foods contain enhanced ingredients that hit the dopamine center in your brain and make you want more,” Dr. Albers tells the Cleveland Clinic. “They are designed to be addictive to the brain.”

Drink More Water

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Choose water over high-calorie drinks. “Sometimes we respond to thirst signals by eating — when actually what our bodies want is water,” Dr. Albers explains. “It’s easy to confuse our thirst and hunger signals, or to override thirst signals.”

💪🔥Body Booster: Focusing on long-term health and wellness will make weight loss easier.

Fitness & Workouts

The Simple Walking Routine That Helped Me Lose 40 Pounds

Alexandra_alexx.fitt
This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
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Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

Can you lose a significant amount of weight just by walking every day? Yes, absolutely! Not only does walking burn fat, help lower blood pressure, and improve cholesterol levels, but it also does wonders for your mental state as well. “You need to make it part of your routine,” exercise physiologist Katie Lawton, MEd. tells Cleveland Clinic Health Essentials. “This is about adjusting your lifestyle for your health.” TikTok influencer Alex ( @alex.fitt) lost 40 pounds just by walking—here’s how she did it.

Don’t Start Big

@alexx.fitt Step by step walk it off #walking #weightloss ♬ original sound - alexx.fitt

Alex makes the important point that it’s better to start off slow to build sustainable habits. You don’t have to kickstart your fitness regimen with two-hour walks. Even just half an hour will make a difference to your mood and your health, and encourage you to do it again the next day.

Walking After Meals

Alex says she started off her walking program by simply taking a 15 minute walk after a big meal. Research shows walking after meals can benefit blood sugar. “Exercise impacts your blood sugar quickly, often within a few minutes,” Shannon Knapp, MEd, BSN, RN, CDCES, tells the Cleveland Clinic. “And over time, physical activity helps your body use insulin more effectively, decreasing the insulin resistance we often see in diabetes.”

Walking In the Morning

Alex would start her day with a walk. “Getting outside gives you a chance to enjoy fresh air and nature,” says Henry Ford Health. “Walking, like any form of exercise, reduces stress and anxiety. You’ll start the day with a positive attitude, better able to manage challenges during the day.”

Long Walk After Dinner

Alex would save her long walk for after dinner, which studies show is very beneficial. “The closer we get to the evening, the less efficient our bodies are at using insulin to deal with blood glucose, making it harder to keep blood glucose levels healthy,” Dr Evelyn Parr from the Australian Catholic University’s Exercise and Nutrition Research Program tells the Sydney Morning Herald. “Yet this is when we have our biggest meal of the day.”

Smaller Waist

Alex says the biggest difference she noticed from walking was in her waist. “The faster, farther and more frequently you walk, the greater the benefits,” says the Mayo Clinic. “For example, you may start out as an average walker, and then work your way up to walking faster and walking a mile in a shorter amount of time than an average walker, similar to power walkers.”

Using Technology

Alex was thrilled the first time her watch buzzed when she hit 10k steps. Research shows people who track their fitness tend to be successful. “We’ve seen this rise of digital health tools in the last decade, and they provide a great way for people to access interventions to better their health,” Michele Patel, PhD, tells Stanford Medicine.

10,000 Steps a Day

No matter how long or short her walks, Alex always aims for 10,000 steps every day. “Evidence suggests that accumulating up to 10,000 steps per day is helpful for reducing chronic conditions such as cardiovascular disease, type 2 diabetes, and some forms of cancer,” John M. Jakicic, Ph.D, tells University of Kansas Medical Center. “And more recent evidence supports the benefits of reducing the risk of dementia.”

💪🔥Body Booster: Start slow and steady to build lasting habits. Even 10 minutes will make a difference.

Nutrition & Diet

She Lost 30 Pounds While Eating These Popular Foods

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
Leah Suzanne
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
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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.

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

Breakfast

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

Lunch

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

Green Smoothie

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

Pre-Workout Snack

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

OxyShred and Pre-Workout

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

Protein Bar

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

Dinner

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

Dessert

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

RDN Weighs in

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

Copyright Tara Collingwood

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

Try Eating More Vegetables, Expert Says

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

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

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