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

3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to a Coach

If you do these things, you will lose more weight and keep it off.

Leah Groth
By Leah GrothSep 01, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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FACT CHECKED BY Christopher Roback
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dietcoach4u/TikTok
Leah Groth
By Leah GrothSep 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
Nutrition & Diet

Are you one of the many people who is using a drug like Ozempic or Wegovy to lose weight and want to maximize your weight loss? If the answer is yes, then listen up. Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose the most weight possible while taking one of the drugs. “Three things I want you to do this week on GLP-1 medicines to start guaranteeing weight loss. My name is Dustin. I work with over 4,000 clients in all 50 states in nine countries, and we specialize in diet and exercise programs for those on GLP-1 medicines,” he says in the clip. Here is everything he recommends – and what Body Network’s Resident RDN, The Diet DivaTara Collingwood, says about it.

Start Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

“Number one, I want you to start resistance training guys,” he says. Holston explains that when you take these medicines, almost 40 percent of the weight you lose is muscle. “Muscle is what builds our metabolism. The more muscle we have, the more calories we burn. And if we're losing muscle rapidly, we're going to lose a lot of our metabolism,” he continues. This “means you're going to burn less calories and you're going to lose less weight.”

He Recommends Bodyweight Exercises or Dumbbell Workouts

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

“One of the best things that you can do is start resistance training,” he continues. “Now, this can be bodyweight exercises. You can do push-ups, crunches, squats, wall sits, and more. You could also do dumbbell workouts, resistance bands, kettlebells, gin, or no gym, but start being active. Try to do four days a week of some sort of exercise program,” he recommends.

Related: Is REHIT the New HIIT? This Simple and Practical Exercise Will Help You Look Better and Improve Cardiovascular Fitness Fast, Claims Dave Asprey

Consume a High Protein Diet

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Next, he encourages a higher protein diet. “We actually see that eating a lower protein diet and working out, according to a 2018 study, caused weight gain,” he reveals. “We don't want that. We want to burn more fat. We want to tone. We want to increase our metabolism. So we do need to eat more protein.”

Start with 100 Grams of Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

How much protein? “I would start with a hundred grams,” he says, admitting “that is very difficult on GLP-1 medicines because of appetite suppression.” So “working with a specialist like us that could teach you how not only to hit 100 grams, but even more to maximize fat burning and metabolism, we should start doing that immediately.”

Understand You Will Need More Nutrients

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

“Number three, when you start getting the vitamins, minerals, and nutrients our body needs, we have to remember that vitamins and minerals play a role in hormonal health, such as thyroid function, testosterone, cortisol, and other things. So even probiotics and your vitamins and your minerals like iodine or the amino acid tyrosine for your thyroid health or more is very, very critical,” he says.

Take a High-Quality Multivitamin and Green Powder

Grovetown, Ga USA - 04 30 22: Retail storeShutterstock

“And because we're on these medicines, we are highly more likely to be deficient or at least not optimized with vitamin and mineral use. So I do suggest a high quality multivitamin and a green powder to help us get that digestive enzymes and probiotics. Our body needs to really start optimizing itself,” he adds.

Related: I Lost 40 Pounds in 1 Month and This is My Grocery List

Summary: Work Out, Amp Up Protein Intake, Get Your Nutrients In

Dustin_Holston_dietcoach4umbamuscle247/Instagram

“You work out, you eat more protein and you get your nutrients in, your results are going to explode.”

Yes, You Should Lift Weights on GLP-1 Medicines

Confident old pensioner is spending time in gymShutterstock

“The research does seem to support that a large proportion of the weight lost with the medications is muscle mass,” says Collingwood. “Of course, people are still losing some fat, but many are losing a lot of muscle as well. The best way to prevent that is to make sure you are doing weight training to attempt to tell your body that you need that muscle and it can’t have it for energy!”

Yes, You Should Amp Up Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

“Protein is necessary, and I always recommend a higher proportion of protein when someone is on a weight loss diet,” Collingwood adds, noting that everyone is different in terms of how much they will need. “I calculate based on gender (women need less because they weigh less), activity level and calories recommended that they eat,” she says. “I agree that working with a professional like a registered dietitian nutritionist is a great idea to get expert advice on how much you need and how to get the best quality protein throughout the day.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Yes, You Should Take a Multivitamin

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Collingwood also agrees that you should take a multivitamin because when you are eating less food, “you aren’t getting as many vitamins and minerals,” she explains. “A multivitamin mineral supplement is a good idea when you are embarking on any weight loss plan to make sure you are getting the necessary nutrients you need while cutting back on food intake. Probiotics, Vitamin D, omega-3 fats, and a multivitamin mineral are the minimum that I typically recommend.”

💪🔥Body Booster: Don’t rely on GLP-1 drugs alone to lose weight. You will reap the most benefits by lifting weights, amping up your protein intake, and taking a multivitamin along with them. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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Nutrition & Diet

3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to a Coach

Dustin_Holston_dietcoach4u_1
dietcoach4u/TikTok
Leah Groth
By Leah GrothSep 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
Follow:
FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Are you one of the many people who is using a drug like Ozempic or Wegovy to lose weight and want to maximize your weight loss? If the answer is yes, then listen up. Dustin Holston (@dietcoach4u) is a diet and fitness coach who has amassed a large following on TikTok for sharing videos about how to lose the most weight possible while taking one of the drugs. “Three things I want you to do this week on GLP-1 medicines to start guaranteeing weight loss. My name is Dustin. I work with over 4,000 clients in all 50 states in nine countries, and we specialize in diet and exercise programs for those on GLP-1 medicines,” he says in the clip. Here is everything he recommends – and what Body Network’s Resident RDN, The Diet DivaTara Collingwood, says about it.

Start Resistance Training

Resistance band exercise at home. Woman doing pilates workout using elastic strap pulling with arms for shoulder training on yoga mat indoors.Shutterstock

“Number one, I want you to start resistance training guys,” he says. Holston explains that when you take these medicines, almost 40 percent of the weight you lose is muscle. “Muscle is what builds our metabolism. The more muscle we have, the more calories we burn. And if we're losing muscle rapidly, we're going to lose a lot of our metabolism,” he continues. This “means you're going to burn less calories and you're going to lose less weight.”

He Recommends Bodyweight Exercises or Dumbbell Workouts

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

“One of the best things that you can do is start resistance training,” he continues. “Now, this can be bodyweight exercises. You can do push-ups, crunches, squats, wall sits, and more. You could also do dumbbell workouts, resistance bands, kettlebells, gin, or no gym, but start being active. Try to do four days a week of some sort of exercise program,” he recommends.

Related: Is REHIT the New HIIT? This Simple and Practical Exercise Will Help You Look Better and Improve Cardiovascular Fitness Fast, Claims Dave Asprey

Consume a High Protein Diet

Balanced,Diet,Food,cooking,meal,carbs,proteinShutterstock

Next, he encourages a higher protein diet. “We actually see that eating a lower protein diet and working out, according to a 2018 study, caused weight gain,” he reveals. “We don't want that. We want to burn more fat. We want to tone. We want to increase our metabolism. So we do need to eat more protein.”

Start with 100 Grams of Protein

Woman in gloves puts raw chicken breasts in a plate on a digital weighing scale to prepare delicious food at home. Homemade cooking concept.Shutterstock

How much protein? “I would start with a hundred grams,” he says, admitting “that is very difficult on GLP-1 medicines because of appetite suppression.” So “working with a specialist like us that could teach you how not only to hit 100 grams, but even more to maximize fat burning and metabolism, we should start doing that immediately.”

Understand You Will Need More Nutrients

Woman hands with omega 3, multivitamins, vitamins B, C, D, collagen tablets, probiotics, iron capsule. Hand hold supplements on blurred background. Unrecognizable woman takes vitamins daily. Top view.Shutterstock

“Number three, when you start getting the vitamins, minerals, and nutrients our body needs, we have to remember that vitamins and minerals play a role in hormonal health, such as thyroid function, testosterone, cortisol, and other things. So even probiotics and your vitamins and your minerals like iodine or the amino acid tyrosine for your thyroid health or more is very, very critical,” he says.

Take a High-Quality Multivitamin and Green Powder

Grovetown, Ga USA - 04 30 22: Retail storeShutterstock

“And because we're on these medicines, we are highly more likely to be deficient or at least not optimized with vitamin and mineral use. So I do suggest a high quality multivitamin and a green powder to help us get that digestive enzymes and probiotics. Our body needs to really start optimizing itself,” he adds.

Related: I Lost 40 Pounds in 1 Month and This is My Grocery List

Summary: Work Out, Amp Up Protein Intake, Get Your Nutrients In

Dustin_Holston_dietcoach4umbamuscle247/Instagram

“You work out, you eat more protein and you get your nutrients in, your results are going to explode.”

Yes, You Should Lift Weights on GLP-1 Medicines

Confident old pensioner is spending time in gymShutterstock

“The research does seem to support that a large proportion of the weight lost with the medications is muscle mass,” says Collingwood. “Of course, people are still losing some fat, but many are losing a lot of muscle as well. The best way to prevent that is to make sure you are doing weight training to attempt to tell your body that you need that muscle and it can’t have it for energy!”

Yes, You Should Amp Up Protein Intake

sport, fitness, healthy lifestyle, diet and people concept - close up of man with food rich in protein showing thumbs upShutterstock

“Protein is necessary, and I always recommend a higher proportion of protein when someone is on a weight loss diet,” Collingwood adds, noting that everyone is different in terms of how much they will need. “I calculate based on gender (women need less because they weigh less), activity level and calories recommended that they eat,” she says. “I agree that working with a professional like a registered dietitian nutritionist is a great idea to get expert advice on how much you need and how to get the best quality protein throughout the day.”

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

Yes, You Should Take a Multivitamin

Composition with nutritional supplement capsules and containers. Variety of drug pillsShutterstock

Collingwood also agrees that you should take a multivitamin because when you are eating less food, “you aren’t getting as many vitamins and minerals,” she explains. “A multivitamin mineral supplement is a good idea when you are embarking on any weight loss plan to make sure you are getting the necessary nutrients you need while cutting back on food intake. Probiotics, Vitamin D, omega-3 fats, and a multivitamin mineral are the minimum that I typically recommend.”

💪🔥Body Booster: Don’t rely on GLP-1 drugs alone to lose weight. You will reap the most benefits by lifting weights, amping up your protein intake, and taking a multivitamin along with them. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

Pharmacist Reveals 5 Game-Breaking Tips for Losing Weight Faster with GLP-1 Meds

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Copyright Dr. Dan | Obesity Expert/YouTube
Christopher Roback
By Christopher RobackNov 19, 2024
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.

If you're taking Wegovy or Ozempic but not seeing the results you want, these expert tips could be the game-changer you need. "If losing weight was just about finding the perfect diet plan or exercise routine, well, you wouldn't be here," says Dr. Dan, a pharmacist and obesity management expert. Through his popular YouTube channel, he's helped thousands optimize their GLP-1 medication results by combining medical expertise with practical lifestyle strategies. Read on to discover how to make your medication work harder for lasting weight loss success.

Understanding GLP-1 Medications

Let's start with some information about GLP-1 medications like Ozempic and Wegovy. Dr. Sue Decotiis, MD, a weight-loss doctor in NYC, explains, "They enhance the release and action of insulin throughout the body, which helps with fat loss." These medications work in multiple ways: they suppress appetite through receptors in the gut and brain, reset your body's fat-holding rate, and improve insulin function. Dr. Decotiis notes, "When insulin works well, you can burn fat; when it doesn't, you gain weight." Additionally, these medications help regulate hormones that may have changed due to aging or stress.

Your Primal Brain and The Weight Loss Challenge

"We are dealing with an inconsolable child that is your irrational, emotional, and hedonistic primal brain," Dr. Dan reveals. "It fundamentally doesn't want you to lose weight. It doesn't want you to cut out the sweet, and it really doesn't want you to become more active." While medications can help "cage or put up a fence for our primal brain," maintaining good lifestyle practices is crucial to prevent weight regain.

Prioritize Protein to Preserve Muscle Mass

Food high in protein close-upShutterstock

"Protein is absolutely essential for everybody, but particularly for individuals on GLP-1 medications," says Dr. Dan. He emphasizes aiming for 30 grams of protein at meals and 20 grams at snacks. "Not only does protein help to keep us fuller for longer so we consume less food, but if your body needs carbs or fats, it can take protein and convert it into those two macronutrients." Start early in the day and increase intake gradually. Consider both animal proteins (chicken, beef, eggs) and plant-based options (tofu, lentils).

RELATED:20 Possible Ozempic Side Effects

Create Consistent Meal Times to Manage Hunger

Man eatsShutterstock

"You see, 30,000 years ago, when we were living in caves, we didn't have any predictability in our lives," Dr. Dan explains. "Our primal brain is used to being in that world. But really what it wants is that predictability." By establishing regular meal times, you can better manage hunger and avoid making poor food choices when "hangry." The key is creating a routine your body can rely on. "Aim for being predictable and boring," he advises.

Don't Cut Calories Too Low

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"When you drastically cut your calories, you really piss your primal brain off," Dr. Dan warns. He describes the familiar cycle: "Spending an entire week on a diet starving themselves, white-knuckling it until Friday, and then Friday comes, and we start to ease up." This pattern leads to weekend binges and Monday restarts. Instead of aiming for 1,200 calories, which he says "is already too low," calculate your appropriate intake for sustainable weight loss.

Focus on Fiber for Fullness and Health

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"Fiber is really the unsung hero," Dr. Dan shares. "Not only can it keep us fuller for longer, which when paired with the GLP-1 medications is a great little tool, but fiber through fruits and veggies provide us with a lot of micronutrients." He recommends at least 25 grams daily through foods and supplements like Metamucil. "Plus, fiber can help you manage any side effects from a GI perspective that you might experience with the GLP-1s."

Make Exercise Work for You

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

"Exercise is pretty hard to go wrong with," Dr. Dan notes, but many people overcomplicate it. "People tend to get caught up in the all or nothing in that if I can't do something for at least an hour, there's no point in doing it." He particularly advocates for resistance training: "It allows you to have a way to quickly see results beyond what the scale might be telling you." Start small with hand weights during walks or basic strength exercises. "You're not going to magically turn into a bodybuilder overnight. What's going to happen is you're going to get stronger, you're going to feel better, and you're going to feel more confident."

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

The Power of Consistency

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"Consistency might be the most important factor because, without consistency, everything else that I've already talked about is pretty much useless," Dr. Dan emphasizes. He compares it to investing: "We're doing a small action every single day consistently until it builds and builds and builds and eventually compounds to give us our big fat outcome." Don't overcomplicate your routine; focus on showing up every day. "The more consistent that you are, the faster the results are going to be."

The Science of Satiety and Success

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Understanding how these medications affect your appetite can help you optimize their benefits. "Weight loss drugs have a tremendous effect on satiety, shutting down appetite so the patient feels full after eating much less food," Dr. Decotiis explains. This biological change makes it easier to follow Dr. Dan's recommendations for consistent meal timing and appropriate calorie intake. However, it's important to note that these changes may be temporary without proper habits in place. Research shows that after discontinuing medication, many people regain significant weight – one study found participants regained two-thirds of their weight loss within a year of stopping the medication.

Mental and Physical Benefits

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The journey with GLP-1 medications often brings benefits beyond weight loss. "When people lose weight, they have better self-esteem, and they feel more confident in their own skin," Dr. Decotiis shares. Some patients experience improved focus and reduced anxiety. These positive changes, combined with the physical improvements from following Dr. Dan's exercise and nutrition recommendations, create a comprehensive approach to better health.

RELATED:20 Things to Avoid While on Ozempic

Making the Most of Your Medication

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For optimal results, medical guidelines recommend using GLP-1 medications "along with an individualized low-calorie, low-fat diet and exercise program." By following Dr. Dan's strategies while maintaining consistent medication use, you're setting yourself up for the best possible outcomes. Remember, these medications are powerful tools, but they work best when combined with sustainable lifestyle changes that you can maintain long-term. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Proven Tips to Lose Even More Pounds on GLP-1 Drugs

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Alek Korab
By Alek KorabSep 29, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

Dr. Jennifer McCann, a board-certified in OB-GYN and obesity medicine specialist, recently shared her top three tips for enhancing weight loss while taking GLP-1 medications like semaglutide (Ozempic) and tirzepatide (Mounjaro) in a new YouTube video. These medications have gained widespread attention for their effectiveness in helping individuals shed significant weight, but Dr. McCann emphasizes that medications alone aren’t a magic solution. To achieve maximum results and maintain a healthy weight, adopting specific lifestyle changes is essential.

In her video, Dr. McCann explains how GLP-1 drugs work to suppress appetite and reduce glucose production, while offering practical advice for those looking to amplify their results. She highlights key areas like eliminating sugary drinks, increasing protein intake, and incorporating regular exercise into daily routines. For those on GLP-1 medications, these strategies are crucial for achieving long-term success and overall wellness beyond the medication itself. Here's how to get started.

Understanding GLP-1 Medications

ozempic_wegovy-split1Shutterstock

Before diving into the tips, Dr. McCann explains how these medications work: "Well, they work by several different mechanisms. First of all, they work by inhibiting glucagon release, which is what makes you hungry. They decrease glucose production from the liver or decrease gluconeogenesis. It delays gastric emptying and it also decreases appetite. And all of these do lead to what can be significant weight loss," she says in the video.

She also notes that these medications aren't suitable for everyone:

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

"These medicines are not for everybody. There are several contraindications listed by the manufacturers, which include a personal or family history of thyroid cancer or other endocrine problems or cancers."

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

Tip 1: Eliminate Sodas and Sugary Drinks

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"Okay, so tip number one and one of the most important lifestyle changes that you need to make is stop all sodas. Yes, I said all sodas and sugary drinks like slushes or other sugary coffee beverages that you might like drinking," she says in the video.

Dr. McCann emphasizes the impact of this change:

Close up overweight woman measuring her hip with tape measure.Shutterstock

"One can of soda can make you gain 15 pounds over the year, over one year, one can a day, 15 pounds over one year. So this is a very important step to lose the amount of weight that you want and to be able to keep it off," she says.

For those worried about caffeine, she offers alternatives:

Closeup image of man and woman clinking white coffee mugs in cafeShutterstock

"Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia or a sugar-free skinny latte is also a great option, so you don't have to give up your caffeine, but you do need to give up all soda," she says in the video.

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

Tip 2: Prioritize Protein Intake

Image of young woman sitting in kitchen while eating fish and tomatoes.Shutterstock/Shift Drive

"Tip number two is protein, protein, protein. Make sure that when you feel like eating, you get your protein. Specifically lean protein," she says in the video.

Dr. McCann explains the importance of protein:

Salmon fillet. Slices of fresh raw salmon fish on iceShutterstock

"So protein is what builds your muscle, and your muscle is what burns calories. So, if you don't take in enough protein, you will lose your muscle, and you won't be able to burn as many calories as you did before losing that muscle. So protein increases your metabolism by increasing your muscle, and that again, lets you burn more calories," she says.

RELATED:20 Possible Ozempic Side Effects

Tip 3: Incorporate Regular Exercise

Athletic woman doing barbell rows in the gymShutterstock

"And the third tip is exercise. So you've probably already guessed this, but exercise is very important for weight loss, for keeping the weight off, for losing it for your cardiovascular health. And you may not know, but it actually is a natural remedy for anxiety because it releases cortisol," she says in the video.

For beginners, she recommends:

Kettlebell, workout and fitness class with a gym coach and people training with cardio and exercise. Portrait of a strong personal trainer and sports friends in a wellness health club with motivationShutterstock/PeopleImages.com - Yuri A

"If you're just starting out 20 minutes, four times a week through a high-intensity training, something like kit classes, we'll be just fine starting out," she says in the video.

RELATED:This Diet Is More Effective Than Ozempic, Says Weight Loss Coach

She also advises:

Fitness woman working out in gym doing exercise for back. Athletic girl doing lat pulldownShutterstock

"As you start exercising and start losing weight, you are going to want to increase the time and the intensity," she says.

By following these tips while on GLP-1 medications, Dr. McCann believes patients can maximize their weight loss and set themselves up for long-term success in maintaining a healthy weight. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

3 Tips to Boost Your Ozempic Results

Dr Jennifer McCann The GYN MD
5 Expert Tips to Keep Weight Off After Ozempic
Copyright The GYN MD/YouTube
Christopher Roback
By Christopher RobackMar 03, 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

Struggling to reach your weight loss goals despite your best efforts? You're not alone. Millions of Americans face this challenge daily, even with the newest medical options available. Dr. Jennifer McCann, board-certified in both OB/GYN and Obesity Medicine, has been helping women optimize their health for over 12 years. "I specialize in complete women's care that incorporates total wellness, including considerations in gynecology, hormonal status and weight optimization," says Dr. McCann. Read on to discover how to maximize your results with today's most talked-about weight loss treatments.

Understanding Weight Loss Injections

Before diving into strategies for success, it's important to understand what these medications actually do. "These injections include medicines like semaglutide, otherwise known as Ozempic, and tirzepatide (Mounjaro)," Dr. McCann explains in her video. While semaglutide has FDA approval for weight loss in certain individuals, Mounjaro is currently approved only for type 2 diabetes—though many patients experience significant weight reduction with both.

According to Dr. McCann, these medications work through several mechanisms: "They inhibit glucagon release which reduces hunger, decrease glucose production from the liver, delay gastric emptying, and reduce appetite." These combined effects lead to what can be substantial weight loss, particularly beneficial for people with limited mobility who struggle with exercise-based approaches.

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

Who Should Consider These Treatments?

Closeup hand pulling toilet paper roll in holder for wipe, woman sitting on toilet she taking and tearing white tissue on wall to towel clean in bathroom, Healthcare conceptShutterstock

"These medicines are not for everybody," cautions Dr. McCann. There are important contraindications to consider, including "a personal or family history of thyroid cancer or other endocrine problems or cancers." She emphasizes the importance of discussing your complete medical history with your physician before starting treatment.

Side effects can also occur. "They can cause nausea, vomiting, diarrhea, and abdominal cramps," notes Dr. McCann. While these symptoms typically subside after a few weeks of treatment, she acknowledges they can sometimes persist longer.

Making the Most of Your Treatment

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.​You Want It to Be Effective Without Side EffectsShutterstock

Dr. McCann views these medications as a starting point rather than a complete solution. "What I like to tell my patients is to use these medicines to really start your lifestyle change," she says. The initial weight loss provides momentum, but maintaining results requires building healthy habits during treatment.

With that foundation in mind, here are Dr. McCann's top three tips for maximizing your results while on weight loss injections:

Tip 1: Eliminate All Sodas and Sugary Drinks

Refreshing Bubbly Soda Pop with Ice Cubes. Cold soda iced drink in a glasses - Selective focus, shallow DOF.​2. Sugary DrinksShutterstock

The single most important dietary change? "Stop all sodas," Dr. McCann states emphatically. This includes not just carbonated soft drinks but all sugary beverages like slushes and sweetened coffee drinks.

The impact is staggering: "Drinking one can of soda can make you gain 15 pounds over one year," Dr. McCann explains. "It's virtually impossible to lose weight and keep it off if you drink soda, especially more than one can daily."

This doesn't mean giving up caffeine altogether. Dr. McCann suggests alternatives: "Coffee is a great alternative, especially either black coffee or mixed with a little bit of stevia. A sugar-free skinny latte is also a great option."

RELATED:20 Possible Ozempic Side Effects

Tip 2: Prioritize Protein with Every Meal

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet​Teriyaki Salmon & RiceShutterstock

When appetite suppression kicks in, making your limited calories count becomes crucial. "Make sure that when you feel like eating, you get your protein, specifically lean protein," advises Dr. McCann.

There's science behind this recommendation. "Protein is what builds your muscle, and your muscle is what burns calories," she explains. "If you don't take in enough protein, you will lose muscle and won't be able to burn as many calories."

The metabolic benefits are significant: "Protein increases your metabolism by increasing your muscle, and that lets you burn more calories," says Dr. McCann. This creates a virtuous cycle that enhances the medication's effectiveness.

Tip 3: Incorporate Consistent Exercise

Stairs climbing running woman doing run up steps on staircase

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Exercise remains essential, even with powerful medications. "Exercise is very important for weight loss, for keeping the weight off, for your cardiovascular health," Dr. McCann emphasizes. She adds that it "actually is a natural remedy for anxiety because it releases cortisol."

For beginners, Dr. McCann recommends starting small: "If you're just starting out, 20 minutes four times a week through high intensity training, something like HIIT classes, will be just fine." As fitness improves, both duration and intensity can gradually increase.

Those with physical limitations shouldn't despair. "Exercise is still important, but you may need to talk to a personal trainer to see what exercises you specifically can do to help maintain your muscles," suggests Dr. McCann.

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

The Long-Term Perspective

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These medications offer a valuable opportunity to reset your relationship with food and activity. "Make sure to use this weight loss boost to start your healthy living," Dr. McCann advises, "so that you can lose even more weight and be able to keep it off after you stop the injections."The habits you develop during treatment will determine your long-term success. By eliminating sugary drinks, prioritizing protein, and incorporating regular exercise now, you're building the foundation for sustainable results that last well beyond your final injection. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

12 Tips to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

Antoni Adamrovich, msn, ba, aprn, fnp-c
By Antoni Adamrovich, msn, ba, aprn, fnp-cJul 18, 2024
Antoni Adamrovich, msn, ba, aprn, fnp-c
Title/Education: MSN, BA, APRN, FNP-C, is the Chief of Medicine and Co-Founder of
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FACT CHECKED BY Christopher Roback
✓Expert-Recommended

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

I’m Antoni Adamrovich, and I’m a nurse practitioner. I’ve been working around weight loss, hormones, and peptides for over a decade. Prior to becoming a nurse practitioner, I earned a Bachelor’s Degree in biology and took as many exercise and nutrition classes as possible. In the last decade, I have been fortunate to be able to pass this information along and help thousands of people transform their bodies through improving diet, increasing activity, decreasing deconstructive activities, correcting hormones, and utilizing safe weight loss supplements and medications.

So naturally, patients are asking me a lot about weight loss drugs.

And I'll tell you what I tell them: Substantial weight loss that is long-lasting can only occur through safe and incremental weight loss. It must be accompanied by a nutritious and balanced diet, monitored intake, and physical activity. If there is an underlying medical condition or patients take longer to respond to diet and activity, I may utilize a supplement or medication to augment the process.

Some of the more promising weight loss medications to recently hit the scene are the glucagon-like peptides GLP-1. They are not without risk, similar to all medications, but for weight loss medications, they are not only fantastic for safe weight loss, but the downstream benefits are incredible. To echo my aforementioned statements as they apply to overall health, a balanced diet, daily physical activity plus sunlight, balanced stress, and adequate sleep cannot be overemphasized for overall positive health.

What is the Role of Ozempic and GLP-1 Medications in Weight Loss?

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

Think of it like this: We have glucagon-like peptides (GLP-1’s) already in our body. These medications aim to mimic the ingestion of food or recreate those same hunger hormones that are produced when we actually consume food. These hormones are like text messages to various parts of our body that can receive them. They help to tell the body the location of food in the intestines. When the brain receives these messages that there is food in the intestines, it will signal to reduce consumption which will lead to a decrease in wanting to eat and feelings of fullness. When the pancreas receives these messages it will stimulate more insulin to help with incoming food and reduce glucagon, so put less glucose into the bloodstream. Besides the brain and pancreas, they also work at other sites, including the cardiovascular system, kidneys, bones, muscle tissue, reproductive system, and the liver.

How to Maintain Weight Loss After Using Ozempic and GLP-1 Medications

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Some common challenges people face in maintaining weight loss after stopping GLP’s include rebound weight gain, maintaining similar calorie consumption to what patients were consuming while on GLP’s, increased inflammation, psychological issues with gaining any weight or “phantom weight.” Here are 12 steps to maintaining weight loss.

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

Tip 1: Aim For A Slight Overachievement In Weight Loss

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Try to lose 10% more weight than your goal to account for some slight rebound weight gain.

Tip 2: Leverage Technology For Nutritional Tracking

My,Fitness,Pal,App, MyFitnessPalShutterstock

Use an app such as Cronometer or MyFitnessPal to track macronutrients and micronutrients on and off of GLP’s medications. It is important to ensure patients are consuming the correct foods as well as similar calories to what they were while on GLP’s to maintain their post-GLP weight.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Tip 3: Maintain Heart-Rate Elevating Activities

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Continue daily activities preferably something that increases the heart rate.

RELATED:20 Possible Ozempic Side Effects

Tip 4: Prioritize Hydration

Beautiful sporty woman drinking water while sitting on exercise mat with a cityscape and river behinde her.Image is intentionally toned.Shutterstock

Continue to adequately hydrate about 3.7L (15.5 cups) daily for men and 2.7L (11.5 cups) daily for women.

Tip 5: Avoid Unhealthy Food Choices

Fast food concept. Unhealthy food. Unhealthy food and fast food with donuts, chocolate, burgers and sweets top viewShutterstock

Continue avoiding processed foods, foods high in sugar, and high in trans fats.

Related: I Lost 160 Pounds Eating These High-Protein Snacks

Tip 6: Limit Smoking And Alcohol

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Continue avoiding smoking and excess alcohol consumption.

Tip 7: Explore Hunger-Reducing Supplements

vitamins ,omega 3,multivitamins, Supplements, vitamins, probiotics, collagen, pills, tabletsShutterstock

Consider adding supplements that help with reducing hunger like rauwolscine or yohimbine (may not be a good option for patients with a history of anxiety or cardiac issues).

Tip 8: Stimulate Endogenous GLP-1 Production

Japanese green teaShutterstock

Consider supplements or foods that stimulate our endogenous GLP-1 production. These include green tea, maca, yerba mate (EGCG), berberine, resveratrol, tart cherry, hesperetin, kale, and rosemary.

Tip 9: Reduce Stress

Calm,Couple,Meditating,Spiritual,Shutterstock

Reduce stress (meditate, pray, do yoga, read books, walk in nature).

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

Tip 10: Ensure Adequate Sleep

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Continue getting 6-8 hours of sleep daily (stop hydrating 3-4 hours before bed, stop caffeine consumption 4-6 hours before bed; people sensitive to stimulants may need to stop earlier).

Tip 11: Get Daily Sunlight Or Vitamin D

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Try to get daily sunlight or supplement with Vitamin D.

Tip 12: Focus On Gut Health

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Focus on gut health, consuming fermented foods as well as foods high in insoluble fiber. Consider a good probiotic and focus on foods that will fulfill our micronutrient needs (Vit C, B, A, zinc, magnesium, selenium).

Related: Here Is How I Lost 15 Pounds of Water Weight in 4 Weeks

Final Word from the Nurse Practitioner

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Weight loss is a marathon, not a sprint. Fast weight loss is not sustainable or healthy for our bodies. Do not get discouraged if the weight loss is slow, you already took the hardest step and that is committing to becoming healthier. Our bodies are evolutionarily designed to preserve calories and energy, as cavemen and women did not know when their next meal would happen, so weight loss is inherently difficult. Never stop loving your body, inside and out, even if it does not look or feel exactly how you want it to. You have the power to change. Continue trying to become incrementally healthier every day so that longevity is also met with quality of life. Know that we also possess the power to help others to healthier living through our own journeys.

💪🔥Body Booster: Try to lose 10% more weight than your goal to account for some slight rebound weight gain. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

Antoni Adamrovich is the Chief of Medicine and Co-Founder of Tb2.Health
Fitness & Workouts

She Dropped 50 Pounds in 5 Months Just By Walking With This Simple Step Count

Kathleen Hart lil Piece of Hart
I Lost 50 Pounds in 5 Months and These 6 Pillars Were My Secret Weapon
Copyright lil Piece of Hart/Youtube
Christopher Roback
By Christopher RobackApr 14, 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.
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We've all been there – struggling to find an exercise routine that actually works while watching the scale refuse to budge. Kathleen Hart, Mindset & Weight Loss Coach, knows this challenge all too well. After losing 55 pounds three separate times and keeping it off for over 3 years, Kathleen has built a following of nearly 100,000 subscribers on her YouTube channel lil Piece of Hart by sharing practical, sustainable weight loss strategies. Her secret weapon? Walking 10,000 steps daily – a simple habit that helped her drop from 200 pounds to 138. Read on to discover how this accessible exercise can transform your body and mindset without complicated workout routines.

The 10,000 Step Secret

Walking might seem too simple to be effective, but Kathleen swears it's "probably the best exercise you can do for weight loss." She explains that getting her steps in every day was "literally the exact key" to how she lost over 55 pounds three times. The beauty of walking, Kathleen points out, is that unlike other exercises, it "does not feel like exercise" – it's enjoyable and incredibly beneficial for your body. Her personal sweet spot? "I aim to get about 10,000 steps every day and I feel like that is my sweet spot," Kathleen shares.

Perfect for Exercise-Haters

If traditional workouts make you cringe, you're not alone. "I hate exercising. There you go, I said it," Kathleen confesses. She doesn't enjoy home workout videos or going to the gym. Yet walking provides a perfect alternative because it's fun and doesn't feel like a chore. Kathleen tried following online workout programs but couldn't stick with them, whereas walking became something she genuinely looks forward to daily.

Anyone Can Do It

One major advantage of walking is its accessibility. "Anyone can do it, all ages, and it is a low impact workout," Kathleen emphasizes. You won't put stress on your joints or knees while still burning calories. Since most people can walk for long distances and periods, it's an exercise option that doesn't require special skills or equipment. Kathleen recommends this approach especially for those who think they can only walk for a few minutes – just aim to add slightly more time each day.

Belly Fat Buster

Looking to target stubborn belly fat? Walking might be your answer. "Walking can reduce belly fat because regular walking can help your body's response to insulin, which is where you hold your belly fat," Kathleen shares from personal experience. Plus, it boosts your metabolism, which helps with overall weight loss. While spot reduction isn't generally possible, improving insulin sensitivity through regular walking can significantly impact how your body stores fat around your midsection.

Mental Health Benefits

Physical transformation isn't the only benefit of daily walks. "Walking is awesome for your mental health," Kathleen stresses. It modifies your nervous system and can actually decrease feelings of anger and stress hormone production. Taking time for yourself during walks provides valuable "me time" that many of us overlook. Kathleen believes mindset is just as important as exercise and nutrition in your weight loss journey, making walking a powerful tool for both physical and mental wellness.

Health Beyond Weight Loss

The benefits of walking extend far beyond just losing pounds. Kathleen explains that regular walking "has the power to lower your blood sugar," reducing your overall diabetes risk. It also helps lower blood pressure and aids in healthy digestion. Additionally, walking strengthens your bones and muscles by maintaining range of motion and improving blood flow. For Kathleen, these health benefits make walking worthwhile even beyond its weight loss effects.

Vitamin D Boost

Taking your walks outdoors provides an additional benefit: natural vitamin D from sunshine. "I'm right in the sun, as you can see me squinting. This is so good for you," Kathleen says enthusiastically. This natural vitamin source contributes to better overall health and can improve your mood. Combined with the physical activity, outdoor walking creates a powerful wellness combination that indoor exercises can't match.

Better Sleep and Stress Relief

Establishing a walking routine creates positive ripple effects throughout your life. Kathleen points out that "by walking and getting more steps and getting your vitamin D and improving your digestion, you are going to get better sleep." Walking also serves as an effective stress reliever by modifying your nervous system to release anger. These benefits create a positive cycle – better sleep leads to better mood, which makes it easier to maintain healthy habits.

Start Small and Build Up

For beginners, Kathleen recommends starting slow: "See how many steps you're walking right now every single day, and just make an improvement a little bit each day." There's no need to jump from 2,000 to 10,000 steps immediately. "It doesn't have to go from 2,000 steps a day all the way up to 10,000 steps in one day," Kathleen emphasizes. When she began her weight loss journey in 2013, she was walking fewer than 2,000 steps daily with her desk job, but evening walks with her husband and dogs became a turning point.

Track Your Progress

Using a fitness tracker can significantly boost motivation. "Fitbits are a great place to start if you're just trying to track your steps," Kathleen advises, though she's since upgraded to an Apple Watch. She finds step tracking "a little bit addicting" because "you like when your Fitbit buzzes and you see your little step goal going up." This immediate feedback creates a rewarding experience that helps maintain consistency in your walking routine.

Challenge Yourself

Once you've established a walking routine, it's time to increase the challenge. Kathleen suggests walking faster: "Push yourself just a little bit faster. Start off slow if you need to and then increase how fast you're walking." For treadmill users, she recommends a structured workout: start with a 2-3 minute slow warmup, then alternate between fast walking (one minute) and medium pace (one minute) for 20-25 minutes, followed by a 2-3 minute cooldown. This interval approach maximizes calorie burn without overwhelming your body.

The 10K Steps Weight Loss Formula

Through trial and error, Kathleen discovered her personal step goal: "I aim to get about 10,000 steps every day and I feel like that is my sweet spot." This target allows her flexibility with her diet while still making progress toward her goals. "That helps me have a little bit of wiggle room with my diet and still be able to crush my goals," Kathleen explains. She shares that she's currently down to 138 pounds from her starting weight of 200 pounds after having her daughter. Finding your personal "sweet spot" might take experimentation, but Kathleen encourages consistency over perfection.

Real Results, No Magic Pills

Weight loss isn't a quick fix, as Kathleen candidly shares: "There's no magic weight loss pill. There's no like apple cider vinegar drink that you can drink that'll just make you drop pounds." Instead, she encourages readers to "start enjoying the journey and the whole thing will change for you." Walking provides a sustainable approach that can become an enjoyable part of your daily life rather than another dreaded obligation. "Losing weight is a journey," Kathleen reminds us, and her impressive 50-pound weight loss in 5 months through walking 10,000 steps daily proves that simple, consistent habits can create dramatic transformations. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

Trainer Lost 84 Pounds in a Year by Doing These 5 Things

Tara Dixon mummyjuggler
Copyright mummyjuggler/Instagram
Leah Suzanne
By Leah SuzanneApr 14, 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.

If you have over 50 pounds to lose, it can feel overwhelming. One way to ease the burden is by getting advice from weight loss warriors who have successfully gotten in shape and are sharing their solutions. Tara Dixon is a personal trainer and online coach who helps women “find the best version of themselves, lose weight & break free from fad diets,” she writes in her Instagram bio. In a recent social media post, she revealed her top 5 asked questions about how she lost 84 lbs in a year. “Just remember what worked for me might not work for everyone!” she reminded.

I Worked Out My Calorie Deficit

“How do you work out your calorie deficit?” is the top question she is asked. “I guessed at first… and guess what? I wasn’t eating enough 🤣. And then I found out about a TDEE calculator (I used a free one online) and this should give you your deficit. 3 months into my journey, I started working with a coach (worth its weight in gold if this is something you can afford). My top tips with this… always make sure you are eating enough, you can’t function and workout effectively if you don’t eat enough. Don’t stress too much over cals: try it for a week, if you’re being honest with your tracking and still not losing weight, you can lower it slightly. Keep it simple,” she said.

I Tracked My Macros

Next, she is regularly asked about how she tracked her macros. “What do I track with? NUTRACHECK. I find it simple and clear. Easy to track cals and protein,” she reveals.

I Ate Enough Protein

Protein is another core part of any weight loss journey, and Tara made sure to eat enough. “How do I get 150g protein in every day?” is another FAQ her followers have. “Plan your meals around your protein and make sure your breakfast is protein heavy so you’re not chasing your tail all day long,” she responds.

I Cut Out Alcohol

A lot of people also want to know: “Did you cut out alcohol?” she says. “I did at first as I was so determined to lose weight, but I have since reintroduced it. Just remember nothing is forever and it’s ok to stop something for a bit if it’s not serving you in a positive way.”

I Prioritized Nutrition Over Exercise

The last question: Is exercise more important than diet? “Nooooo. You cannot outrun a bad diet. For weight loss it’s all about nutrition and calorie deficit. Steps second and then exercise. So if you’re strapped for time but really want to lose weight, prioritise your nutrition,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Drank a Gallon of Water Daily for 75 Days and Lost 25 Pounds

Jennifer Madison
Copyright Jennifer Madison/YouTube/Shutterstock
Christopher Roback
By Christopher RobackApr 14, 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.

The Challenge That Changes Everything

We all have moments when we look in the mirror and don't recognize the person staring back. Jennifer Madison found herself at that crossroads and decided to take action. "It was honestly kind of on a whim that I decided to do this," Jennifer admits in her post. "I gave up alcohol not too long ago, just because I wanted to feel better about myself, and I felt like alcohol wasn't helping with any of my goals." Her journey began after hitting 38 days alcohol-free, coincidentally the same number of days she lasted in her previous 75 Hard attempt. This time would be different. Discover how this ordinary woman achieved extraordinary results through pure determination.

What Is 75 Hard Anyway?

Hand holding 1 gallon plastic bottle of drinking water; silhouette on white.Shutterstock

75 Hard isn't just another fitness challenge—it's a complete mental toughness program designed to transform your life through discipline. The rules are simple but demanding: take a daily progress photo, drink a gallon of water, follow a diet with no cheat meals or alcohol, complete two 45-minute workouts (one outdoors regardless of weather), and read 10 pages of a non-fiction book. Miss one task, and you start over at day one. "If you're already looking for excuses, there are plenty out there," Jennifer says. "There will always be an important event coming up. The weather won't always be 70 and sunny." But the rewards are worth every sacrifice.

The First Week Breakthrough

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Committing to something is always easier than maintaining it, especially when old habits try to pull you back. Jennifer started strong but knew the real challenge would come during her commute days. "I don't know yet if I'm going to share this, or if I want to put it out there again with the world that I'm trying again," she confessed early on. "I know my family is not going to want me to do this again, so I haven't told anyone because I truly was at a really, really dark place last time." Despite her doubts, the results came quickly—she dropped 5.2 pounds in just one week, proving that immediate payoff can fuel long-term commitment.

Overcoming Social Pressure

Group of happy friends toasting and drinking fancy cocktails at bar terrace-Three Young girls drink mojito and clinking glass together at pub enjoying happy hour at summer party- Life Style conceptShutterstock

Social situations become minefields when you're committed to strict habits. Jennifer faced this head-on during work dinners and celebrations. "Everyone was drinking wine. They were like, 'Oh Jen didn't get a glass.' They told the waiter it was my birthday. He got me a little shot of vodka and pineapple juice. I gave it to a co-worker," Jennifer recalls. She even resorted to smashing cake into a napkin to avoid breaking her commitment when pressured to eat dessert. While these moments were challenging, they strengthened her resolve and showed that saying "no" gets easier with practice.

The Weather Won't Stop You

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Mother Nature doesn't care about your fitness goals, but true transformation means persevering anyway. "It's pouring. So this is what I looked like coming back into work. I'm soaked. My pants are soaked. My shoes are soaked. My socks are soaked. I look like a wet dog but I got my 45 minutes in so that's what counts," Jennifer shared after a particularly brutal outdoor workout. Through rain, cold, and exhaustion, she never missed a day. Your excuses about weather conditions will seem insignificant after seeing what's possible with true commitment.

Hitting the 38-Day Milestone

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Breaking past your previous failure point creates powerful momentum. Day 38 marked a significant psychological milestone for Jennifer—the day she had given up during her first attempt. "I am feeling so happy. My spirits are very high. I am on cloud nine, honestly," Jennifer revealed. "I'm gonna accomplish it this time around. I know I'm gonna hit all 75 days." Pushing through your former breaking point proves that your past doesn't define your future. You can rewrite your story with persistence.

The Physical Transformation

Woman trying dress in looking in mirror cheerful and happy.How to Lose Weight Fast for a Special Occasion, According to an ExpertShutterstock

Consistent effort yields undeniable results. Jennifer lost an impressive 25 pounds during her 75 Hard journey, but the benefits went far beyond numbers on a scale. "My mom kept commenting on how my face looks so much skinnier. I just look in the mirror and I look at myself in the camera so much that I don't really notice the changes," Jennifer remarked. Sometimes others notice our transformation before we do. Your daily progress may seem small, but others will see the dramatic difference when your discipline accumulates over weeks and months.

Developing Healthy Nutrition Habits

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Food discipline isn't just about following rules—it's about developing better awareness of your body's actual needs. "Something I really struggle with and something I'm really working on is trying to control food noise and figuring out am I eating because I feel like it's time to eat or am I eating because I'm hungry," Jennifer shared. Throughout the challenge, she learned to resist social eating cues and listen to her body instead. You'll discover that many of your eating habits are based on convenience or social pressure rather than genuine hunger.

Finding Joy in Movement

Young healthy athletic woman running on a treadmill near the sunny window in the gym and listening music.Shutterstock

Exercise becomes something you crave rather than dread when it becomes part of your identity. Jennifer gradually shifted from reluctant workouts to enthusiastic movement. "I feel so good. If I could, I would do midday workouts all the time. I feel like I have the most energy to do my best workouts," she noticed by the end of her journey. Your relationship with physical activity can transform completely when you commit to consistent practice regardless of motivation.

The Mental Transformation

Happy fit middle aged woman cheering and celebrating as she walks along a rural lane through a leafy green park after working out jogging.12 Ways to Lose Weight Simply by WalkingShutterstock

The physical changes are impressive, but the mental shift is what truly lasts. "I give up too often and I'm changing who I am. I'm not that person anymore. I don't give up on things. I follow through with things. I accomplish my goals," Jennifer declared during the final third of her challenge. This mental toughness extends to every area of life, from career ambitions to personal relationships. You'll develop a proven track record with yourself that builds unshakable self-trust.

Life After 75 Hard

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Completing a challenge means nothing if you return to old habits. The true test comes after day 75. "In the nearly two months that have passed since doing 75 Hard, I've lost even more weight and feel better than I ever did," Jennifer reported. She maintained her reading habit, consistent workouts, outdoor walks, and even added weight training. The challenge provided the structure to develop habits that became a sustainable lifestyle. Your transformation doesn't have to end when the challenge does.

Start Your Own Transformation Today

Drinking water and staying hydrated. Person running in the park trying shoe next to bottle of water.​HydrationShutterstock

Jennifer's journey proves that ordinary people can achieve extraordinary results through consistent discipline. She started just like you—uncertain, with plenty of excuses and past failures. Yet 75 days of unwavering commitment completely transformed both her body and mindset. "If someone told you that you could change your entire life in just two and a half months, would you do the work necessary to make the change?" Jennifer asks. The answer is up to you, but her results speak for themselves. What could you accomplish in the next 75 days? 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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