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Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster

Expert reveals common mistakes slowing down your progress.

Leah Groth
By Leah GrothJan 13, 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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Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster
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Leah Groth
By Leah GrothJan 13, 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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Fitness & Workouts

Does your weight loss and transformation seem to be taking longer than it should? You could be making a few mistakes, according to one expert. Persis Kapadia is a fitness trainer and online coach who trains women to be “the best version of themselves.” In a new social media post, she reveals several things she wished she had done to accelerate her fat loss process. “My progress would have been 10 times faster if I did this,” she writes across the Instagram video.

You Cannot Outrain a Bad Diet

Number one, "You CANNOT out-train a bad diet," she says in her post. "Nutrition is 80% of success for changing your body composition. You can workout 5 days a week, but if your diet isn't adjusted, it's almost like a waste of time. Exercise alone can't 'change' your body."

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

Do Cardio After Weights – Not Before

Another thing she recommends? "Do Cardio AFTER weights for fat loss," she says. "Weight training is essential for building and preserving muscle mass. Doing cardio after weight training ensures that you prioritize weightlifting which helps prevent excessive muscle breakdown during cardio. This is particularly important if your primary goal is muscle gain or body recomposition."

Prioritize Form

Next, prioritize "Form over ego," she says. "Take your time & focus on your form. This will reduce the risk of injury by ensuring proper muscle engagement. Also, focusing on form allows for targeted muscle activation, leading to more effective workouts and better overall results."

Do Fewer Heavy Reps Over High Reps of Light

When in doubt, lift heavier. "Fewer heavy reps over high reps of light," she writes. "This will focus on building strength and muscle size. Heavy weights challenge your muscles more intensely, leading to greater muscle growth and strength gains. If you can do 10-12 reps in an exercise, it's time to go up in weight and do less reps," she says.

RELATED: Cortisol Expert Lost 35 Pounds After Fixing These 5 Daily Mistakes

Limit the Number of Exercises

It can be tempting to do lots of different exercises, but don't, she says. "Limit the number of exercises," she writes. "4-5 exercises are enough. This way, you can focus more intensely on each movement and maximize the effectiveness of your workout. Prioritizing quality over quantity in your workouts will lead to better progress and performance in the long run." 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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Fitness & Workouts

Coach Lost 10x More Weight With These 5 Tips

Trainer Reveals 5 Changes That Make Weight Loss Progress 10x Faster
Copyright themomwithabs/Instagram
Leah Groth
By Leah GrothJan 13, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Does your weight loss and transformation seem to be taking longer than it should? You could be making a few mistakes, according to one expert. Persis Kapadia is a fitness trainer and online coach who trains women to be “the best version of themselves.” In a new social media post, she reveals several things she wished she had done to accelerate her fat loss process. “My progress would have been 10 times faster if I did this,” she writes across the Instagram video.

You Cannot Outrain a Bad Diet

Number one, "You CANNOT out-train a bad diet," she says in her post. "Nutrition is 80% of success for changing your body composition. You can workout 5 days a week, but if your diet isn't adjusted, it's almost like a waste of time. Exercise alone can't 'change' your body."

RELATED: Fitness Coach Reveals Strength Training Secret That Burns Fat at 40

Do Cardio After Weights – Not Before

Another thing she recommends? "Do Cardio AFTER weights for fat loss," she says. "Weight training is essential for building and preserving muscle mass. Doing cardio after weight training ensures that you prioritize weightlifting which helps prevent excessive muscle breakdown during cardio. This is particularly important if your primary goal is muscle gain or body recomposition."

Prioritize Form

Next, prioritize "Form over ego," she says. "Take your time & focus on your form. This will reduce the risk of injury by ensuring proper muscle engagement. Also, focusing on form allows for targeted muscle activation, leading to more effective workouts and better overall results."

Do Fewer Heavy Reps Over High Reps of Light

When in doubt, lift heavier. "Fewer heavy reps over high reps of light," she writes. "This will focus on building strength and muscle size. Heavy weights challenge your muscles more intensely, leading to greater muscle growth and strength gains. If you can do 10-12 reps in an exercise, it's time to go up in weight and do less reps," she says.

RELATED: Cortisol Expert Lost 35 Pounds After Fixing These 5 Daily Mistakes

Limit the Number of Exercises

It can be tempting to do lots of different exercises, but don't, she says. "Limit the number of exercises," she writes. "4-5 exercises are enough. This way, you can focus more intensely on each movement and maximize the effectiveness of your workout. Prioritizing quality over quantity in your workouts will lead to better progress and performance in the long run." 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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Coach Reveals the 5 Basics of Weight Loss

Coach Reveals the 5 Basics of Weight Loss
Instagram.com/@rivafitness
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.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you trying to lose weight? There’s a good chance you are overcomplicated it, according to one expert. Riva Siggins is an online coach who “loves food and movement.” She regularly shares tips on the best ways to burn fat and build muscle with her hundreds of thousands of followers. In a new post, she breaks down how to keep weight loss simple. “These tips may sound simple but often fat loss is over complicated. Nail the basics and you’ll get results,” she writes.

Eat Lots of Protein

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

Prioritize Sleep

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

Lift Weights and Do Cardio

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

Consume Whole Foods

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

Take It One Day at a Time

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

Fitness & Workouts

A Top Trainer Reveals 4 Fat Loss Mistakes You Need to Stop Making Right Now

Jeremy Ethier
jeremyethier/Instagram
Christopher Roback
By Christopher RobackNov 15, 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
✓Evidence-Based

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

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

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

Looking in the mirror only to see stubborn fat that won't budge despite your best efforts? You're not alone. Research shows that most people fail in their fat loss attempts not because of lack of effort but due to misunderstanding how fat loss actually works. Understanding the science of fat loss can mean the difference between frustration and success. Jeremy Ethier, a NASM-certified trainer, FMS specialist, and Kinesiology graduate from Vancouver, brings you research-backed solutions that actually work. Read on to discover the four crucial fat-loss secrets that will finally help you break through your plateaus and achieve lasting results – backed by both science and success stories from thousands of transformations.

Understand Your Body's Fat-Burning Biology

"Not all body fat is created equally," explains Jeremy in his post. He points out that our fat cells have two types of receptors: alpha (which stores fat) and beta (which burns fat). For men, the highest concentration of stubborn "alpha" receptors is in the belly and love handles, while women typically face this challenge around the hips and waist. This biological setup explains why these areas are often the last to respond to diet efforts.

One of Jeremy's clients shares a common frustration: "The belly fat a lot of times is the last thing to go... I was seeing myself gradually lose fat in certain areas, and I still saw my belly." This reality check helps explain why quick-fix promises often lead to disappointment.

The Truth About Targeted Fat Loss

Jeremy cites a revealing 2011 study showing that even six weeks of daily ab training had zero effect on reducing belly fat in overweight participants. "Despite all the popular theories," Jeremy notes, "avoiding carbs after 6 PM, fasted morning cardio, special diets, and high-intensity workouts won't specifically target stubborn fat areas." The key lies in overall fat loss, not targeted exercises.

Focus on Body Composition, Not Just Weight

"Although most people say they want to lose weight, what they actually mean is they want to lose fat," Jeremy clarifies. He warns against the common mistake of extreme calorie restriction and excessive cardio: "The very low calorie, high cardio approach is going to help you lose weight quickly, but most of the weight you do lose is going to be muscle rather than fat."

The Power of Patience and Consistency

Success stories from Jeremy's program prove patience pays off. As program member Archie reveals: "It was like eight months of time just going and going... even four months in where I was like, 'dang it, bro, what the heck is going on?' Trust the process and just stay consistent and you will see those results."

Master Your Progress Tracking

"Your weight will vary up to about five pounds day to day," Jeremy explains. The solution? Weigh yourself daily, first thing in the morning, after using the bathroom but before eating or drinking.

One of Jeremy's successful clients shares: "The good thing for me was measuring other things like my strength. I may be plateauing with my weight loss... but my strength has actually gotten quite a bit better."

Optimize Your Protein Strategy

Recent research supports the importance of protein during fat loss. A study referenced by Jeremy showed that participants who increased their protein intake to 1.1 grams per pound of body weight gained muscle while losing fat, even with higher total calories. Meanwhile, those who decreased protein intake saw no fat loss despite eating fewer calories.

The Science Behind Safe Fat Loss

Jeremy's approach aligns with expert consensus. WebMD highlights that gradual weight loss is more sustainable: "If you shed pounds too fast, you'll lose muscle, bone, and water instead of fat." They recommend losing 1-2 pounds per week - exactly what Jeremy advocates in his approach.

Understanding Your Metabolism

"Your metabolism -- how well your body turns calories into fuel -- matters," WebMD explains. "If you cut too many calories, you not only skimp on nutrients, you slow down your metabolism, making weight loss even harder in the long run." This validates Jeremy's emphasis on sustainable approaches over crash diets.

The Role of Nutrition

WebMD reinforces the importance of smart food choices:

  • Lean protein sources
  • Good fats from fish, nuts, seeds, and olive oil
  • Fiber from vegetables, whole grains, and fruits
  • Limited added sugars and processed carbs.

Sleep and Recovery

According to WebMD research, poor sleep can significantly impact weight loss efforts, leading to increased snacking on high-fat and high-carb foods. This biological response explains why tracking multiple markers of progress, including energy levels and daily habits, is crucial for success.

RELATED:New Jersey Woman Drops 31 Pounds by Walking and Making a Key Food Change

Your Success Blueprint

Jeremy recommends tracking:

  • Regular progress photos
  • Strength improvements
  • Waist measurements
  • Energy levels
  • Daily habits.

"If your waist size is decreasing, you're feeling more energized, and you're making positive changes with your habits," Jeremy concludes, "then trust that you're moving in the right direction regardless of what that number on the scale tells you." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

5 Surprising Things About Losing Weight

Dr. Emily MD activemindedphysician
Copyright activemindedphysician/Instagram
Leah Groth
By Leah GrothJan 29, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Are you struggling to lose weight? Dr. Emily, MD, is a Board-certified Family Physician and social media influencer who shares advice with her followers about how to lose weight healthfully and sustainably. In a new post, she reveals the most surprising things she tells her clients about weight loss. “I’m a primary care doctor and these are 5 things I tell my patients trying to lose weight that might surprise you,” she writes. “I promise the list doesn’t include ‘eat less, move more.’”

Make Sure You Are Losing Weight for the Right Reason

First, she recommends understanding why you are losing weight. “Make sure you’re losing weight for your HEALTH,” she writes. Your ‘why’ matters- for both starting and maintaining a weight loss journey. I don’t cater to the voices telling people to lose weight to look a certain way.”

Lift Weights

Next, you need to be lifting weights. “Strength train at least 2-3 times a week,” she writes. “People drastically underestimate the importance of resistance training. The more lean muscle mass you have, the higher your metabolism, meaning the more calories you burn just by living.”

Science Supports This

According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills.

Manage Your Stress

It’s also essential to manage your stress. “High stress levels increase our cortisol, which leads to us holding on to fat, especially around our midsection. Go to therapy, have joyful hobbies, meditate, practice yoga, have meaningful social connections (I’ve had patients only start to see significant progress in their weight loss when they quit a job they hate),” she writes.

How Meditation Works

Other benefits of getting your zen on? “When you meditate, you may clear away the information overload that builds up every day and contributes to your stress,” says the Mayo Clinic. Benefits include:

  • Gaining a new perspective on stressful situations
  • Building skills to manage your stress
  • Increasing self-awareness
  • Focusing on the present
  • Reducing negative emotions
  • Increasing imagination and creativity
  • Increasing patience and tolerance
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Improving sleep quality.

Eliminate Alcohol

Next, stop drinking your calories. “Eliminate alcohol,” she says. “Aside from being a literal carcinogen, alcohol is just empty calories that can increase our risk for unhealthy fat gain around our midsection. It also disrupts our sleep, which is really important for that stress management.”

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

Focus Adding to Your Diet, Not Taking Away

The last piece of advice? “Focus on adding MORE in your diet, not less,” she says. “Very restrictive diets are recipes for disaster (no pun intended) when it comes to sustainable weight loss. Instead of calorie counting or eliminating entire food groups, focus on MORE protein, MORE fiber and MORE fruits/veggies.” And if you enjoyed this article, don't missI’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Nutrition & Diet

This Nutrition Coach Reveals 3 Hacks That Will Help You Lose 10 Pounds Before Christmas

Jenn_Markwardt4
Copyright jennmarkwardt/Instagram
Leah Groth
By Leah GrothNov 05, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose 10 pounds by the holidays? Jenn Markwardt is a fitness and nutrition coach and founder of Flourish Nutrition, whose goal is “helping you lose 20lbs in a stress-free way. In a recent social media post, she reveals how to drop weight fast by making a few simple tweaks to your routine. “Maybe it’s your energy, maybe it’s an extra 10-20lbs that came out of nowhere, especially around your middle, or maybe it’s exhaustion and brain fog you can’t get rid of,” she writes in the Instagram post. “Here are the three️ things I (and my clients) would avoid if I wanted to drop fat and get my energy back.”

Stop Eating Healthy and Start Eating with Intention

New York - January 9, 2020: MyFitnessPal application on a smartphone. MyFitnessPal is a mobileShutterstock

Her first tip? Stop eating “healthy” and start eating with intention. “Track your food for a week (not forever, and you’ll be amazed at what you learn. It’s not about eating as little as possible; it’s about understanding how to build your pants in a way that leaves you full and satiated and helps your body lose fat without restriction and hunger,” she writes in her post.

Get More Focused with Exercise

Sport watch run woman checking smartwatch tracker. Trail running runner girl looking at heart rate monitor smart watch in forest wearing jacket sportswear. Female athlete jogger training in woods.Shutterstock

Next, “stop doing random workouts and only relying on cardio,” she says. “Muscle is the key to lighting up your metabolism and helping you actually keep your results! You should be training intentionally in a progressive overload style (building in weights or reps each week) to optimize your results!”

Don’t Do It Alone

Side view of two attractive sports women on running track. Girls on treadmillShutterstock

And her third tip is to “stop trying to go it alone,” she says. “Listen, things change as we age, but you are not broken. It’s not impossible to see results, but you have to do things differently than you did in the past, and it’s a heck of a lot easier when you have the support and accountability of coaches and other women just like you.”

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

She Also Recommends These 5 Healthy Habits for Weight Loss

Female leg is stepping on white scales at homeShutterstock

In another post, she reveals that one of her clients dropped a whopping 30 pounds over a period of six months, “and this was someone who has done literally every diet under the sun,” she says in the clip. “Here are the five habits we focused on to optimize her metabolism hormones and get her energy back so fat loss felt easy,” she adds in the post.

Walk 8,000 to 10,000 Steps Per Day

Man using daily activity tracking app on mobile phone showing 10 000 steps daily goal achievementShutterstock

The first habit is to get your steps in. She recommends “daily movement of 8-10k steps.” Why should you aim for 10,000 steps per day? A 2018 study published in the journal Obesity found a link between walking that amount 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.

Amp Up Your Protein Intake

Close up of young businessman eating rib steak on wooden tray at restaurant.Shutterstock

Next, amp up your protein intake. “30g of protein at each meal for satiation and preserving and building muscle,” she writes. According to clinical trials, consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets.

Also, Increase Fiber Intake

Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on mShutterstock

Also, she recommends amping up your fiber intake. “25g of fiber daily” is her suggestion. Why? “Fiber is key for balancing blood sugar and keeping you full, so you avoid mindless snacking,” she says.

RELATED: This Guru Doctor Reveals 8 Hormone Mistakes Making You Gain Weight After 40

Strength Train

A fitness enthusiast training at the gym, lifting weights and performing exercises with dumbbells to build up her strength and maintain her health and beauty, fitness GYM dark backgroundShutterstock

In addition to getting your steps in, she recommends doing strength training to build muscle. Specifically, she suggests three 30-minute strength workouts a week “using our Flourish Fitness progressive overload program,” she writes. According to the Mayo Clinic, strength and weight training help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

Stress Management

Calm young Hispanic woman holding hands in namaste meditating doing yoga breathing exercises with eyes closed feeling peace of mind, mental balance standing in green nature tropical park.Shutterstock

Lastly, she stresses the importance of mental health. She explains that “stress management and finding and creating the time to prioritize” yourself is fundamental in getting in physical shape.

A Lot of Factors Impact Weight Loss

Young Caucasian suntanned beautiful elegant woman eating, biting Italian thick tomato pizza with burata cheese Yummy unhealthy food. Liking fingersShutterstock

“And here’s why this works: your metabolism isn’t just ONE thing. There are a lot of factors, and your daily habits have the biggest impact on your metabolic health and hormones. You don’t have to do these things perfectly, but consistency (even on the weekends) matters for forever results,” she writes at the end of the post. 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 50 Lbs by Doing These 3 Things

Alexandra_alexx.fitt15
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.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight 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

Coach Lost 75 Pounds with These Foods

Hey Aimee Meier
Coach Reveals Easy Exercise Hack That Helped Her Lose 75 Pounds
Copyright hey.aimee.meier/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.
See Full Bio
Follow:
✓Evidence-Based

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

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

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

Do you want to lose weight by starting your day with a delicious chocolate smoothie? One weight loss coach claims to have the perfect recipe. Aimee Meier is a weight loss warrior and fat loss-slash-hormone expert who helps her clients lose weight without medication. In a new social media post, she unveils her viral smoothie recipe for fat loss. “When your high protein breakfast smoothie goes viral because women realize they can lose weight plus have more energy when they swap this in for breakfast,” she writes.

It Is Packed with Protein and Healthy Fats

Young woman in jeans and shirt holding glass jar of protein drink cocktail, milkshake or smoothie above white wooden table with measuring spoon of protein powder, chocolate pieces, bananas and apples.

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“Ready to kick sugar to the curb?! HERE IS HOW,” she writes in the post. “Here is the key - prioritize protein & healthy fats. “This will help stabilize blood sugar levels, keep you full, and keep cravings down.”

You Should Aim for 100 Grams of Protein and 50 Grams of Fat

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How many grams should you aim for? “The goal: 100 grams of protein & 50 grams of fat EVERY DAY,” she continues. “This is The 100-50 Method.”

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

The Smoothie Has 32 Grams of Protein and 22 Grams of Fat

Chocolate Protein Shake Smoothie with Whey Protein Powder and Red Dumbbells. Sports Drink

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This is the beauty of her viral drink. “This smoothie is one of my favorites to get 32 grams of protein (& 22 grams of fat), which helps kick sugar cravings all day,” she says.

Here Is How to Make It

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Ingredients:

  • 8 ounces of water (& 2-3 ice cubes)
  • 2 scoops creamy chocolate protein powder
  • 2 tbsp chia seeds
  • 2 tbsp ground flax seeds.

You Will Lose Weight Fast

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Aimee claims that following this program helped her lose weight quickly. “Focusing on The 100-50 Method approach is what let me finally lose the 75 pounds I had carried around after having five babies (who were no longer babies when I lost the weight 😅)” she wrote.

She Also Swears by 3 Foods that Mimic Ozempic

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In another post, she reveals three foods she eats daily “that mimic the effects of Ozempic in a natural way,” she writes. She explains that Ozempic “helps keep your blood sugar levels from getting too high. In your body, this medicine acts like a hormone called GLP-1. It stimulates your body to make more insulin after you eat, prevents your liver from releasing stored sugar, and slows the movement of food through your body,” she writes.

Here Is How These 3 Foods Mimic Ozempic

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How do the three foods mimic Ozempic? “By helping regulate blood sugar levels,” “helping you feel fuller longer,” and supporting insulin sensitivity, she says.

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

Greek Yogurt

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The first food is Greek yogurt. “Rich in protein, Greek yogurt slows digestion, which helps regulate blood sugar after meals. The protein also keeps you satiated, curbing hunger for longer. And the probiotics in Greek yogurt improve gut health, which can impact metabolism and inflammation, both related to insulin sensitivity,” she says.

Chia Seeds

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The second food is chia seeds. “Packed with fiber and healthy fats, both of which slow digestion and stabilize blood sugar. By slowing the release of glucose into the bloodstream, chia seeds help prevent spikes and crashes, which can support insulin regulation and steady energy levels. The fiber also keeps you fuller longer, reducing the urge to snack and helping with weight management,” she says.

RELATED:10 Foods to Avoid If You're Trying to Burn Fat, Says Expert

Avocado

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The third food? Avocado. “Avocados contain healthy fats, particularly monounsaturated fats, which help the body better respond to insulin. This aids blood sugar regulation. The fiber in avocados also slows digestion and keeps you feeling full longer, reducing cravings and supporting weight control,” she reveals. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

6 Foods to Eat on Ozempic and 4 to Avoid

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Christopher Roback
By Christopher RobackFeb 19, 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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✓Evidence-Based

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

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

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

Have you noticed your appetite vanishing since starting Ozempic? You're not alone. While this breakthrough medication is transforming weight loss treatment, many patients are struggling with unexpected nutrition challenges. "It works so well that they forget to eat. We're actually seeing cases of malnutrition and dehydration," Dr. Vijaya Surampudi, a Board Certified in Internal Medicine, Endocrinology and a Physician Nutrition Specialist, and the associate director of the UCLA Medical Weight Management Clinic at UCLA Health, shared with WebMD. Don't let your weight loss journey compromise your health. Read on to discover the essential foods you need—and the ones to avoid—to make Ozempic work safely and effectively for you.

How Ozempic Changes Your Eating Patterns

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"We're still learning about how they work, but simplistically, I think of it in three ways," explains Dr. Surampudi. "One, they work in the way that we initially brought them to light with diabetes medications: They tell the pancreas to release more insulin, depending on what your blood glucose is. Two, they slow digestion down. Three, they also seem to have an effect on the brain, where they're actually quieting the brain down a little bit and helping you not think about food as much." Read on to learn six foods you should eat.

RELATED: 20 Possible Ozempic Side Effects

1. High-Quality Proteins

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"Because these medications reduce your appetite and you can't eat as much, and because food stays in your stomach longer so you stay full longer, it's really important to make sure the food that you are eating is very high nutritional quality," explains Geri Lynn Grossan, registered dietitian nutritionist. She suggests eating protein first at meals since it's not something our bodies store.

2. Eggs and Lean Meats

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Dr. Surampudi recommends focusing on the most bioavailable sources of protein: "Eggs, chicken, and fatty fishes are great sources of protein." These options are especially important when your appetite is reduced.

3. Plant-Based Proteins

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"If you're more plant-based or you prefer to avoid animal products, look at things like tofu, edamame, and tempeh, which are all soy products. You can also get protein out of lentils and some beans," Dr. Surampudi explains.

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

4. Colorful Vegetables

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"Each color represents a different phytonutrient," explains Dr. Surampudi. "If you've got three different-colored bell peppers, you're getting three sets of different phytonutrients. That doesn't mean every plate has to look like a rainbow, but throughout the week make sure you're varying your vegetables."

5. Low-Sugar Fruits

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"Fruit over the years has gotten very, very sweet," notes Dr. Surampudi. "It has a higher carbohydrate count than once upon a time, so I usually recommend no more than two fruits per day, and people should view it more as a dessert or a snack."

6. Whole Grains and Legumes

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Grossan recommends incorporating whole grains, beans, lentils, and legumes as part of a balanced diet. These foods provide sustained energy and additional protein. Read on to discover four foods to avoid.

RELATED:20 Things to Avoid While on Ozempic

1. High-Fat Foods

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"Fats take a longer time to digest, so they already naturally spend a longer time in the stomach," Dr. Surampudi explains. "If you have an external stimulus that's slowing your digestion down, and then you have fat sitting in your stomach even longer, it might make you feel more nauseous."

2. Processed Foods

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Think about what your grandma was eating 50 years ago, suggests Grossan. The rise in processed foods has changed our understanding of real food, and these should be limited while on Ozempic.

3. Deep-Fried Items

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Dr. Surampudi specifically warns about avoiding "very highly processed fatty foods and deep fried foods" as they can increase side effects like nausea and vomiting.

4. Excess Alcohol

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"Alcohol can play a funny role. It can worsen side effects for some people, like nausea and vomiting," Dr. Surampudi cautions. She recommends following standard guidelines: two or fewer drinks per day for men and one or less for women.

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

Staying Hydrated is Essential

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Water becomes even more crucial while on Ozempic. "Not only does it curb hunger, but people sometimes forget that they're thirsty, so they're not drinking enough water," Dr. Surampudi emphasizes.

When Things Don't Feel Right

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If you're experiencing side effects, Dr. Surampudi advises: "Listen to your body. For overindulgence, take a walk. It helps with motility and getting the food to digest a little bit more." She also emphasizes the importance of talking to your doctor about dose adjustments if side effects persist.

The Long-Term View

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"I think this is just the beginning," Dr. Surampudi shares. "I think these medications are going to be an incredible tool in weight management. But it's important to remember it's just that: a tool in the toolbox, and we still need to prioritize diet and exercise."

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

Your Next Steps

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Consider working with a registered dietitian to create a personalized meal plan. Many insurance plans cover nutritional counseling for obesity, making it an accessible way to optimize your Ozempic journey while ensuring proper nutrition.

A healthy weight loss goal is about two pounds per week. If you're losing more than that, you might not be getting enough calories to support your body's needs. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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