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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.

Woman Loses 70 Pounds in 12 Months After Making These 3 Simple Changes

Transform your body with proven weight loss strategies that actually work.

Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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Nikki Gets Fit
Copyright nikkigets_fit/Instagram
Christopher Roback
By Christopher RobackNov 01, 2024
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
See Full Bio
Nutrition & Diet

Like many Americans struggling with weight loss, Nikki Madoch (@NikkiGetsFit) tried countless diets and exercise programs without success. However, in April 2020, she discovered a sustainable approach that helped her lose over 70 pounds through Weight Watchers. Now a nutrition coach and social media influencer, she shares her transformation story and the three key changes that made it possible.

A Lifetime of Weight Struggles

"Growing up, I always struggled with my weight. I struggled with binge eating where I liked to eat food in private," Nikki says in her post. "I would take snacks from downstairs and hide them in my room until I was able to go up there and eat them." Even as a college volleyball player, she continued to battle with her weight. "I think I kept it off a little bit because of how active I actually was. But my diet choices were not great."

The Cycle of Failed Attempts

"Adam and I, my husband now, we had both always struggled with our weight, and we continued to gain weight after we graduated," Nikki recalls. "We would try a bunch of different things, some really crazy diets. We even ran a half marathon together, which was not fun either." After moving into their own house, busy work schedules led to frequent takeout meals. "We never really made healthy choices at all, and our health was definitely put on the back burner."

The Breaking Point

Mayo Clinic advises that "long-term weight loss takes time and effort. So be sure that you're ready to eat healthy foods and become more active."

This readiness came after hitting rock bottom for Nikki: "I was working 50-hour weeks at a bakery while running my cookie business on the side. Some nights, I'd get only 30 minutes of sleep," she says. "My toes would be numb at work. I felt sick all the time. I was out of breath going upstairs, my knees hurt, and my back hurt. I was struggling so much and felt so hopeless."

The First Change: Mental Preparation

"No one else can make you lose weight. You need to make diet and physical activity changes to help yourself," Mayo Clinic advises. One night, scrolling through Instagram, Nikki discovered Weight Watchers' online program. "I decided to ask my husband if he would want to sign up to try something new," she says. "We agreed to just try it the next day, and we haven't looked back since."

Documenting the Journey

"Track your diet and exercise in a journal or an app. Also track your weight," Mayo Clinic suggests. Despite her initial reluctance, Nikki committed to taking progress photos: "I didn't want to do it at all. I was really dreading it, and you can tell by the look on my face. I never imagined that I'd be sharing the pictures with anyone, especially online with thousands of people."

The Second Change: Nutrition First

Mayo Clinic recommends "eating more fruits, vegetables and whole grains. These are plant-based foods low in calories and high in fiber." Nikki was shocked by her initial discoveries: "When I first started, I was eating triple my points in a day in just one meal. It really opened my eyes to how big my portion sizes were." She restructured her diet: "I started to really focus on zero point foods, proteins, incorporating vegetables and fruits into meals that were actually filling, but that I actually liked."

Setting Realistic Goals

"Aim to lose 1 to 2 pounds a week over the long term," advises Mayo Clinic. Nikki adopted this measured approach: "This time around my focus was just 30 days of tracking every meal. In the past, I would always set specific weight goals and it would just bring me down." The results were immediate: "Within the first week of tracking my meals, I saw progress. The scale was going down and I was feeling a million times better."

Creating a Reward System

"Every month that I would actually track every day, I rewarded myself," Nikki shares. "My first month I got myself a foot massager. Three months in, I dyed my hair. Six months in, I got a tattoo." These non-food rewards proved crucial: "It would be the end of the day and I wouldn't want to track my dinner, but I would remember, okay, if I do this though, I get to get a tattoo at the end of this month."

The Third Change: Joyful Movement

"Regular physical activity helps burn off extra calories," Mayo Clinic notes. After losing 35 pounds through nutrition alone, Nikki found her perfect exercise match: "In the past, I would force myself to do things that I did not enjoy - running or going to the gym and doing burpees. This time, I started rollerblading. It became my favorite way to get moving." When winter came, she adapted: "I started lifting weights and later learned to ice skate because it was similar to rollerblading."

Building Strength

"I was about six or seven months into my journey and had lost about 60 pounds," Nikki recalls. "I wanted to just start toning up more and building some muscle. I started at home for a month because the gyms were closed. Then I was able to start going to Planet Fitness, where I just took it slow and tried to do the things that I enjoyed with lifting weights and teaching myself as I went."

The Mental Health Connection

Mayo Clinic says that "lifestyle changes start with taking an honest look at your eating patterns and daily routine." For Nikki, this was crucial: "I used to cry every single day in 2019 and 2020 before I made the choice to take control of my life. Mental health is just as important as physical health. When I finally realized I deserved to be healthy and stopped people-pleasing, everything changed."

RELATED:Fitness Expert Lost 110 Pounds When He Quit These Common HIIT Mistakes and Started Walking Daily

Finding Long-Term Balance

"It's not enough to eat healthy foods and exercise for just a few weeks or months. To keep off extra weight, you should make these healthy changes a way of life," Mayo Clinic advises. Nikki embodies this philosophy: "I've finally learned how to have balance and not feel guilt after eating an indulgent meal or enjoying myself at a family event. I've finally learned to have balance, enjoy those things, and get right back on track when I need to because that is what it's all about."

Celebrating Success

Nikki lost 70 pounds in one year - 50 in the first five months and 20 over the next six. Her success led to opportunities with Weight Watchers, including appearing in commercials and having her photo displayed in studios nationwide. "I drive by the Weight Watcher Studio every day, and I see my poster there," she says. "It reminds me of where I started and how far I've come."

RELATED:Stop Making This Diet Mistake That Blocks Belly Fat Loss

Life After Weight Loss

The transformation affected every aspect of Nikki's life. She and Adam finally had their wedding ceremony, taking photos they felt confident about. She wrote a cookbook featuring the recipes that helped her succeed, and she continues to share her journey online to inspire others.

Advice for Others

"You'll likely have some setbacks on your weight-loss journey. But don't give up," Mayo Clinic advises. Nikki agrees: "Consistency is so important. Take it one day at a time. Don't overwhelm yourself with a bunch of changes at once. These small changes start to make you feel better, and each day gets easier when you develop these healthier habits that you can stick to. Focus on staying consistent and not the end result." 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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Nutrition & Diet

She Lost 50 Lbs by Doing These 3 Things

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This Woman Lost 40 Pounds After Quitting These 5 Common Habits Forever
alexxandra.fitt/Instagram
Leah Groth
By Leah GrothFeb 19, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Do you want to lose weight and transform your life by changing your routine in small ways? Alexandra (@alexx.fitt) has amassed a following on TikTok by sharing videos about losing 50 pounds. In a new post, she reveals a few of her go-to habits for weight loss. “3 things that have truly helped me lose weight and transform my life,” she writes in a recent post. “This helped me go from 200 pounds to 150 pounds.”

Find an Activity You Are “Absolutely Obsessed With”

The first thing she did that was a game-changer? “Finding an activity I am absolutely OBSESSED with,” she reveals in the post. “When I was losing weight I did not go to the gym at all it was during Covid so everything was closed. Instead I just walked every single day because I loved it and this can be bikini, running, swimming whatever u love.”

Don’t Focus on the Scale

Next, it’s not all about the numbers. “Don’t focus on the scale,” she says. “Focus on how you feel instead. Don’t weigh yourself each week don’t do any extra things because the scale will flexuate. Instead hide your scale for a month don’t weigh yourself and just focus on feeling your best.”

Don’t Burn Out

Her third habit? “No more BURN OUT,” she says. “Okay hear me out ladies stop with the burn out you don’t have to lift heavy 6x a week if u only have time for 3 that’s great. Stop doing hours of cardio and focus on small changes each day. The secret is consistency.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Walk

In another one of her viral clips, she reveals that her weight loss was primarily the result of a single exercise. “I lost 40 pounds just by walking, and here's how I did it”, she said, “what you're going to do to start losing weight by walking.” She went on to offer a few tips on how to maximize the burn, starting with starting small. “Number one, don't start big. You don't have to go on a two hour walk every single day,” says Alexandra.

Take Shorter Walks Before or After Breakfast and Lunch

She also takes short walks after every meal. “I would go on a 10, 15 minute walk after my big meals,” she explains. “So usually my first walk would be in the morning, like 10 minutes before breakfast. I would eat breakfast, go about my day, and then during lunch,” she continues. “If you're at school, at work, I know you're able to get outside and get your body moving.”

Take a Longer Walk After Dinner

She also walks at the end of the day, after her meal. “This helps your food digest, it helps get rid of bloating, everything,” she says, explaining that “usually after dinner” she would take her “longer walk,” which would be “ a 30 minute walk.” Should you walk before or after meals? According to research, waiting until after your meal is more effective. A 2022 study published in the journal Sports Medicine found that walking as little as two to five minutes after a meal may lower your blood sugar.

Aim for 10,000 Steps a Day

In total, Alexandra tries to aim for “10,000 steps” per day, she says. A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure, and fewer strokes.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Cook Double

In another Instagram post, she reveals a few of her best “lazy girl hacks” for weight loss. Alexandra’s first hack is to cook double. She says, “this way you’re gonna have leftovers for lunch for the next couple days & no need to cook!”

Make Healthy Swaps

She also suggests making healthy swaps. “Get the nuts, get the pre-cut veggies instead of having a chocolate bar, have a protein bar on hand,” she suggests.

RELATED:17 Pre-Meal Foods That Burn Fat Like Ozempic, According to an Expert

Invest in an Air Fryer

“Smart kitchen appliances my air fryer is my BFF,” says Alexandra. “I cook frozen foods in there all the time! I put it in and then I go back to the couch with my bubbly water until I hear a beep.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

She Lost 20 Pounds with These 8 Tips

Mahtab Ekay fitbymahtab
Copyright fitbymahtab/Instagram
Leah Groth
By Leah GrothFeb 05, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but need some tips? Mahtab Ekay is a fat loss coach and social media influencer who lost over 20 pounds and helps others do the same. In a new Instagram post, she reveals some of her weight loss secrets. “8 calorie deficit tips you need to know if you are going to be successful with losing weight,” she writes in the video. “I have lost 20 pounds in less than 3 months, and here are my top 8 tips that will help you get better results easier and faster.”

Amp Up Your Fiber Intake

Her first tip is to eat at least 20-25g of fiber every day. “Fiber helps keep you satiated and aids in digestion. Include foods like fruits (apples, berries), vegetables (broccoli, carrots), legumes (beans, lentils), and whole grains (oats, quinoa) in your diet,” she writes.

Drink at least Half Your Weight in Pounds in Ounces of Water

Next, she recommends drinking at least half your body weight in pounds in ounces of water daily, or “ideally” two-third of her weight. “Staying hydrated is crucial for overall health and can help control hunger. For example, if you weigh 150 pounds, aim to drink 75 ounces of water daily,” she writes.

Eat 0.8 Grams of Protein Per Pound of Ideal Body Weight

Next, eat 0.8g of protein per pound of your ideal body weight. “Protein keeps you full longer and helps preserve and build muscle mass, which is essential for a toned, strong look. Include protein sources like chicken, fish, eggs, tofu, and legumes in your meals,” she says.

Gradually Increase Your Daily Steps

Next, amp up your steps! “Aim to consistently hit 8,000-12,000 steps every day. Start with small goals and increase your steps over time to boost your overall activity level,” she writes.

Lift Weights

Strength training is also key. She recommends lifting weights 3 to 5 times a week. “Weight lifting yields better results when following a structured program focused on progressive overload. This means gradually increasing the weights you lift to continuously challenge your muscles,” she writes.

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

Incorporate Low-Calorie, High-Volume Foods

She also recommends incorporating low-calorie, high-volume foods into your diet. “Foods like popcorn, strawberries, and other berries are high in nutrition and low in calories. They help you feel full without consuming too many calories,” she writes.

Stop Snacking

Next, stop snacking. “Have sweets or treats as dessert after your main meals to help control cravings. This strategy helps prevent mindless snacking throughout the day,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Sleep More Than 6 Hours

Her last tip is to sleep more than 6 hours. “This is one of the most underrated tips. Sleep deficiency can disrupt hunger hormones, making it harder to stay in a calorie deficit due to increased cravings and potential binge eating. Aim for at least 7-9 hours of quality sleep each night,” she says. And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Fitness & Workouts

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes

Woman Lost 40 Pounds at 61 by Making These 4 Habit Changes
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Leah Groth
By Leah GrothJan 16, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you struggling to lose weight after 60? According to an expert, a few habit changes can be game-changing. Ilene Block is the founder of Silver and Strong, a coaching company that specializes in helping women over 50 get into the best shape of their lives. She lost 40 pounds at 61 (and 55 pounds altogether) by making a few simple changes to her routine. “At 61 I was holding most of my weight in my hips and lower belly until I made these 4 changes to my daily habits,” she writes about the Instagram video. “Are you like me and have a hard time losing weight from your hips and lower belly? These foundational changes to your daily habits are the keys to being able to lose that weight and keep it off,” she adds in the caption.

Make Sure You Are Eating Enough

Her first suggestion? Make sure you are eating enough. “Many women of my generation (50+) grew up eating as little as possible to be skinny. I now know that the key is to eat as much as possible of healthy foods to fuel my body,” she writes.

Protein: “Aim for 1 gram of protein per lb of goal bodyweight,” she says.

Complex Carbohydrates: “Eat your largest carb meals before and after your weight training,” she says.

Healthy Fats: “These are more limited since they have 2.5x the cals as protein or carbs, but are important for overall health,” she writes.

Lift Heavy Weights

Next, make sure to lift heavy weights, “heavy for you,” she says, “to achieve muscle hypertrophy. “Most women don’t lift often enough (4-5x a week) or heavy enough to get the maximum benefits from weight training,” she continues. “The goal for women 50+ is building muscle and bone strength which can become an issue after menopause.”

Move Your Body Throughout the Day

Her third habit has to do with movement, specifically moving your body throughout the day to “get the benefits of NEAT,” she writes. ”NEAT stands for nonexercise activity thermogenesis,” she says. Examples include taking a walk, doing housework, and gardening. “Moving throughout the day can give you more benefits in terms of raising your overall calorie burn for the day than a half hour of cardio exercise.”

Prioritize Your Mental Health

Her last healthy habit is taking time to care for your mental health and mindset. “Change your mindset, change your life! At 50+, we are often unaware of our own limiting beliefs. You CAN do this! Awareness is the first step to changing your internal dialogue and how you talk to yourself,” she says. “Be willing to make yourself a priority and honor your boundaries.”

Be Patient

These habit changes won’t rear results instantly. You need to be patient, she says. “These changes take time, consistency and focus. Start with one and add the others over time and imagine where you will be a year from now.” And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

She Lost Over 75 Lbs with These 6 Easy Habits

Cassie B cassiebfitness
Copyright cassiebfitness/Instagram
Leah Groth
By Leah GrothJan 30, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to lose weight but can’t seem to reach your goals? Cassie B of Cassie B Fitness is a coach and influencer who shares her health and fitness journey with thousands of social media followers. In a new post, she reveals her most unpopular advice about how to follow in her footsteps. “I lost over 75 pounds in less than a year. Here’s my unpopular weight loss advice to help you lose weight in 2025,” she writes. “Don’t shoot the messenger. Here’s my unpopular advice that may make some people mad, but following this advice helped me lose over 75lbs and is sure to help you lose weight in 2025.”

Stop Cutting Out Food

Her first tip is to “stop cutting out food,” she writes. “No single food makes you lose weight and no single food makes you gain weight. All food can and should be enjoyed. It all comes down to calories.”

Don’t Do or Eat Anything You Hate

Next, “stop eating foods you hate or doing exercise you dread,” she says. “There’s no reason to!! Eat the things you love while staying in a deficit and move your body in a way that you find enjoyable (walking is the best IMO).”

Stop Trying to Speed It Up

Her third suggestion? Stop trying to speed it up. “Weight loss is slow; but the time will pass anyway! Speeding it up causes you to do unsustainable things, which will cause you to fail!! Slow and steady,” she says.

Stop Looking for Quick Fixes

Fourth, “stop looking for a quick or easy fix,” she says. “There is no magical pill, diet, cleanse, etc.. the right way is the easy way. Calorie deficit.”

Stop Taking Short Cuts

Next, stop taking shortcuts. “Eating in a calorie deficit Monday through Thursday then taking the weekends off won’t get you anywhere!!! You don’t have to be perfect, but you do have to be consistent,” she writes.

Stop Looking for Excuses

Finally, “stop looking for excuses or a perfect time to start,” she says. “No one can do it for you. You have to be the one to put in the effort, time, and consistency. You just have to START.”

She Also Offers Running Tips

In another post, she offers some of her priceless running tips. “Get proper running shoes! Go to a store and have them record your run so you can get proper shoes!” she writes.

Start Slow

Next, she says to pace yourself. “Start slow!! I ran my first mile at a 4.0mph pace. The slower you start, the longer you can go,” she says.

Focus on Time, Not Distance

Next, focus on time, not distance. “Focus on being able to run 1 minute without walking, then 2, then 5, so on. Once you’re ready, slowly build your speed,” she says.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Use the Treadmill

“Don’t be afraid of the treadmill!” she continues. “I LOVE the treadmill for so many reasons. Running on a treadmill doesn’t make you any less of a runner.”

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

Use Training Plans

Another tip is to use training plans as a guide. “They can help you structure how often / far / types of runs you should do to achieve your goals!” she says.

Sign Up for a 5K

She also recommends signing up for a 5k. “This motivates you like no other and helps keep you excited for running!” she points out.

Let Go of Pace

Her last tip? “Let go of pace. It doesn’t matter how fast you go. A mile is a mile whether it takes you 18 minutes or 8. You’re a runner either way,” she says. And if you enjoyed this article, don't miss these 3 Simple Stretches Made This Coach More Flexible in 2 Weeks.

Nutrition & Diet

She Lost 15 Lbs by Doing These 4 Things

Molly Corcoran mollycorcoran.fit
Copyright mollycorcoran.fit/Instagram
Leah Groth
By Leah GrothFeb 10, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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✓Evidence-Based

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

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

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

Are you frustrated that the same weight loss tactics you used in her thirties are failing to work in your forties? It may be time to change your approach. Molly Corcoran is a weight loss warrior and coach who lost a total of 20 pounds after she turned 40. Now, she helps “35+ busy moms optimize their metabolism, build muscle, lose belly fat & find confidence again in peri/menopause,” she writes in her Instagram bio. In a new post, she reveals three core habits at the center of her weight loss. “I stopped eating clean, ditched the orange theory classes over 40,” she writes, revealing her secret.

High-Intensity Workouts Were Impacting Her Hormones

According to Molly, high-intensity cardio workouts that worked for her when she was younger were not helping her lose weight. “The truth is ladies, the constant cardio workouts Like orange theory did a number to my hormones in peri/menopause,” she writes.

Eating “Clean” Was Also Working Against Her

Another thing that stopped working? “Paired that with trying to eat ‘clean’ so I called it for most of my life. There is no such thing as clean eating and if you’re still trying to eat clean in your 40s+ that’s exactly why you can’t lose the weight,” she continued.

She Made Three Changes

“When it all changed for me was when I left the intense cardio/weight classes and finally got control of my eating habits. Here are the 3 things I focused on that drive results,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Started Tracking Protein and Calories

“I started tracking my protein and calories in @myfitness pal to educate myself on portions and got good at consistently hitting 140-150g protein daily. Also, eating carbs at every meal and getting a calorie deficit goal that was manageable so I stay consistent,” she said.

She Swapped Group Fitness for Progressive Overload Strength Training

“I left group x classes for good and started to shift my focus to progressive overload strength training. 3-4 strength days a week tracking how much I lifted, set, and allowed rest between sets to push in my lifts,” she writes. “Wanna change your body, leave the random workouts with cardio mixed in because that’s not strength training.”

She Started Walking

And third, she started moving more in general. “I started to monitor my daily movement outside of my workouts, focused on hitting 10k steps, and still do to this day 5 years later,” she writes.

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

She Got Serious About Nutrition

She also worked on her nutrition. “Bonus: I got serious about educating myself on adding more to my plate by adding more fruits and veggies to my plate, pairing that with healthy fat, and protein was how I lost the most weight.”

You Need to “Unlearn Everything You Thought Would Work"

“If you finally want to see results in your 40s on up, you need to unlearn everything you thought would work. Have a plan for both nutrition and exercise. I can assure you that the results will come when you get serious about what you put in your mouth!” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Fitness & Workouts

5 Daily Habits That Melt Body Fat in 30 Days

keith ozment fit coaching
​Egg & Cheese McMuffin
Keith_Ozment_keithozment_fitcoaching
Leah Groth
By Leah GrothMar 26, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
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Are you trying to shape up this spring? Incorporating a handful of healthy habits will help you achieve your goals. Keith Ozment is a fitness and weight loss coach specializing in helping people over 30 “repair metabolism, build muscle & burn fat!” he writes in his Instagram bio. In a new Instagram video, he reveals his top fat-burning and weight loss habits. “For the next 30 days focus on these 5 things and watch the body fat melt away,” he writes in the post.

Daily Walks

Daily walks are his top habit to add. “Simply walking more is like adding jet fuel to your metabolism!” he says. “Do this: Take a 20-30 min walk 6-7 days a week, or add 3,000 steps to your current daily average. (Every 10 minutes of walking = ~1,000 steps!) Set a timer while you are at work for every hour to go for a 5 min walk. I call these movement snacks! My favorite: Walk for 3 minutes then jog for 1 minute intervals.”

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

Hydrate

His next habit is hydration. “Water isn’t just for hydration—it impacts weight loss, energy, and gym performance,” he says. “Do this: I want you to purchase a 24 pack of bottled water and grab two bottles on the way out the door each morning. Drink those two bottles before noon every day.”

Track Your Food

Next, start tracking your food. “Simply eating ‘healthier’ isn’t enough. Awareness is key,” he says. “Do this: Use MyFitnessPal to track everything you eat. Most people realize they’re overeating calories and under-eating protein. Awareness = results.”

Plan and Prepare

Planning and preparation is also key. “Failing to plan is planning to fail! Meal prep saves time and keeps you consistent,” he writes. “Do this: Use the meal and recipe discovery section inside My fitness pal to create yourself a meal plan. Use Instacart for grocery delivery or pickup.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Resistance Training

His final habit for fat loss is resistance training. “Building muscle = burning more calories, even at rest. Plus, it gives you the ‘toned’ look you’re after. Without it? You risk becoming ‘skinny fat,’” he writes. Do this: Train at least 3x a week. Try a simple push, pull, legs split. 3 sets of each. 8-12 reps.

  • Push: Push-ups, chest press, shoulder press, triceps
  • Pull: Deadlifts, pull-ups, bicep curls
  • Legs: Squats, leg extensions, calf raises.
Or.. to simplify it even more, do 25 push-ups and 50 body weight squats every day for 30 days.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

5 Crucial GLP-1 Tips From Weight Loss Doctor

Dr. Kevin Joseph
Copyright Dr. Kevin Joseph/Youtube/Shutterstock
Alek Korab
By Alek KorabMar 26, 2025
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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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.

Struggling to win the battle against stubborn weight despite countless diets and exercise regimens? You're far from alone. For millions facing similar challenges, GLP-1 medications like Ozempic and Mounjaro represent a promising new chapter.

Dr. Kevin Joseph, an internal medicine physician specializing in cellular medicine and longevity, brings a unique dual perspective to this conversation. Having personally lost over 140 pounds using GLP-1 agonists, he combines professional expertise with firsthand experience. Follow his essential first steps to set yourself up for success on your GLP-1 journey.

1. Build a Strong Provider Relationship

The foundation of your GLP-1 success begins with finding the right healthcare partner. "I don't mean a random PCP that your insurance covers. I don't mean going through a telehealth company and having a 10-minute meeting with a physician for a flat fee just to get a prescription," explains Dr. Joseph.

Instead, he emphasizes finding "a provider that you've built a relationship with that knows your body almost as well as you know your body."

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

Your Treatment Should Be Custom-Made

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

Dr. Joseph stresses that medicine should be "very individualized" and "fine-tuned and specific for that person." A provider who truly listens to your concerns creates the support structure needed for every step that follows.

Too often, providers brush aside patient complaints, but Dr. Joseph believes this personalized relationship is the foundation for success.

2. Start with the Lowest Effective Dose

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When beginning GLP-1 medications, patience and precision with dosing are crucial. "Go low and go slow," advises Dr. Joseph. "Start at the lowest dose possible that gives you a noticeable benefit."

RELATED:20 Possible Ozempic Side Effects

Watch for These Positive Signs

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For weight loss patients, he recommends finding the minimum dose that either allows you to "see the scale continuously go down" or creates "a noticeable effect on food noise and food intake." This approach, Dr. Joseph explains, "allows you to minimize the side effects while optimizing the benefits and the results."

Consider Micro-dosing Options

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If you're using compounded medication, he notes the potential for more precise micro-dosing, though this should always happen "under the guidance of a healthcare provider." Dr. Joseph has created comprehensive resources on micro-dosing for patients who want to discuss this option with their providers.

3. Trust Your Body's Signals

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No one understands your body better than you do—which is why Dr. Joseph considers listening to these signals a critical step. "If you feel like something is off, please tell me right away," he advises patients.

"Please don't ever feel like even the slightest thing that you know in the back of your head... is off but you don't want to bother me."

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

Small Warnings Can Prevent Big Problems

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Dr. Joseph believes these early warnings, combined with medical knowledge, could identify "a big red flag" or "sign of impending issues" that might be addressed proactively.

He underlines that feeling uncomfortable with your dose or experiencing unusual symptoms beyond common side effects warrants immediate discussion with your provider. Never hesitate to advocate for yourself if something doesn't feel right with your medication.

4. Prepare for Appetite Changes and Side Effects

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Proactive preparation can significantly smooth your first weeks on GLP-1 medication. "When you first start a GLP-1 agonist, you might lose a lot of your appetite," Dr. Joseph warns. He recommends having "protein shakes or meal replacement shakes that you can hopefully slowly sip on throughout the day" to maintain essential nutrition when food holds little appeal.

Electrolytes Are Absolutely Essential

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Even more critically, Dr. Joseph strongly emphasizes electrolyte preparedness: "Please, please, please have electrolytes on hand." He shares that he recently had "two patients within three days of each other that were hospitalized" after increasing to maximum doses and experiencing severe dehydration. This dehydration affected their kidney function and heart rhythm.

RELATED:20 Things to Avoid While on Ozempic

Stay on Top of Your Lab Work

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Regular lab work and maintaining hydration are essential safeguards, particularly when increasing doses. If you have pre-existing kidney issues, Dr. Joseph advises consulting your provider before starting electrolyte supplements.

5. Focus on Your Personal Journey

Beautiful woman checking her body shape in a mirror.15 Daily Habits to Lose 5-10 Pounds in 30 DaysShutterstock

The final crucial step involves protecting your mental approach to treatment. "Don't listen to others, don't compare yourself to others," Dr. Joseph advises. When beginning his own GLP-1 journey, he only told his wife, noting, "if you do not have a support system like that... you don't need to tell anybody about this."

Beware of Comparing Yourself to Online Success Stories

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Dr. Joseph cautions against comparing your results to dramatic online success stories, which are often outliers. "You will get to your goal," he assures, explaining that "some people might need a higher dose" while others "might not do well on semaglutide and they need tirzepatide instead."

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

Remember the Invisible Benefits

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Dr. Joseph reminds patients that even without dramatic scale changes, "you are metabolically optimizing your body... improving your insulin resistance, improving your kidney function, improving your cardiac health."

Dr. Joseph concludes with confident encouragement: "Starting on a GLP-1 is the greatest thing you could do for your life and for your health. I truly believe that you will thank yourself... because your health will be in a much better place than it was six months or a year ago." And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time

Fitness & Workouts

5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

Emily Daugherty Wellness
Copyright Emily Daugherty Wellness/YouTube
Christopher Roback
By Christopher RobackMar 26, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
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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.

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We all struggle to find time for exercise in our busy lives. What if you could improve your fitness with just five minutes a day? Emily Daugherty, a registered nurse specializing in women's health and certified yoga teacher, has created the perfect solution for those days when time is limited but you still want to move your body. "Sometimes five minutes is perfect for what you need at this point in your day," Emily explains. Try this simple workout and discover how just a few minutes of movement can make a big difference in how you feel.

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

Benefits of a Quick Indoor Walk

Taking a short walk, especially after meals, offers numerous health advantages. "I love to do a five-minute walk after a meal to help with digestion and regulate blood sugar," Emily notes. This simple practice delivers immediate benefits while fitting easily into your daily routine. No fancy equipment or large space is needed—just comfortable shoes and enough room to move safely. The fat-burning potential comes from keeping your body in motion consistently, even if only for a brief period.

Basic Walk in Place

Start with a gentle walk in place. "Walk it out right here. Make it happen. Maybe get the feet up a little higher," Emily suggests. Keep your spine long, shoulders relaxed, and find your balance and breath. This is your home base movement—if you ever get confused during the workout, return to this simple walking motion.

Side Steps

The second movement uses the space you have available. "Step out and back side to side," Emily instructs. This lateral movement engages different muscle groups while maintaining the cardiovascular benefits of the basic walk. Remember to keep breathing and maintain good posture throughout.

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

Knee Lifts

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For the third movement, maintain a long spine and perform knee lifts. "Find a knee lift, lift up and up with a little tummy rotation," Emily demonstrates, suggesting that you can tap the opposite hand to the opposite knee for an added challenge. This movement engages your core while continuing the cardio benefits.

Front Kicks

The final basic movement involves front kicks. "Just kick it out. Today, reach both arms out," Emily encourages. This movement increases your heart rate while also working your leg muscles and improving coordination when combined with arm movements. She also shared bonus movements.

Kickbacks with Wide Stance

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Taking your feet wide, Emily introduces kickbacks. "Get the legs going with the feet wide," she advises. For those who need additional balance support, she suggests using a chair. "You might have a chair in front of you if you need that added balance," Emily notes, making sure the workout remains accessible to everyone.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Double Leg Lifts

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As a final challenge, try double leg lifts with a wide stance. "Let's do doubles this time. When you're ready, check in. We're going to go up and up," Emily explains. She offers modifications, suggesting you can keep your hands down if needed or add arm movements for an extra challenge. "Great move for your balance," she points out, highlighting the multiple benefits of this simple exercise.

Cool Down

Never skip the cool down phase! Emily emphasizes the importance of gradually reducing your heart rate: "You know we never skip this cool down." Take your feet wide, rock your hips side to side, and catch your breath. Complete several stretches, including "angel breaths" (sweeping your arms high on inhale and releasing on exhale), side stretches, and gentle shoulder stretches.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Conclusion

In just five minutes, you've completed a full-body, low-impact walking workout that can boost your energy, improve circulation, and help with weight management. "Thank you so much for practicing with me today," Emily says warmly. For those looking for more challenges, she offers a 30-Day 5K program where you can train to walk 3.1 miles in the comfort of your own living space.

Remember, consistency matters more than duration when it comes to exercise. As Emily would say, "If you're moving your body, you are doing this workout just right." Why not make this five-minute routine part of your daily habit and see how these small steps lead to big changes in how you feel?

Copyright 2025 Galvanized Media. All Rights Reserved. Body Network is part of the Dotdash Meredith Publishing Family.