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

Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"

One weight loss warrior reveals the simple set that helped her flatten her midsection.

Leah Groth
By Leah GrothDec 20, 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.

Nikki Gets Fit
Copyright Nikki Gets Fit/YouTube
Leah Groth
By Leah GrothDec 20, 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.

Fitness & Workouts

Do you want to tone up your midsection? Achieving your abfab goals doesn’t have to be complicated, according to one weight loss warrior. Nikki (@nikkigetsfit) is a fitness enthusiast who shares her health journey via social media. In a recent post, she revealed four simple exercises that helped her tone her tummy. “My ab workout that helped me go from this to …to this,” she wrote across the video that revealed dramatic transformation photos. “It will make you sweat, but it feels amazing when you are done!”

She Does 3-4 Rounds

Nikki explains how she does her sets. “I do each exercise back to back with no rest in between. Then, I take a 3-4 minute break and do another round! I do 3-4 rounds depending on how I’m feeling that day,” she writes in her post.

Here Are the Exercises

  • 10 leg raises
  • 25 suitcase crunches
  • 30 Russian twists
  • 10 plate sit-ups.

She Does the Workout 1 to 2 Times Per Week

“I usually do this 1-2 times a week in order to strengthen my core; however, every time I post an ab workout, I feel it is important to mention that abs are made in the kitchen! My transformation has mostly come from focusing on my nutrition and eating lots of veggies & protein,” she concludes.

RELATED:10 Signs You’re Burning Fat, Not Muscle

She Did Weight Watchers

In one of her YouTube videos, Nikki elaborates on her weight loss, revealing that she dropped 70 pounds and has “maintained that loss now for another two years.” Her success is due to ditching a few habits, she claims. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

She Stopped Eating Out One to Two Times Per Day

Nikki reveals that she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items. We didn't really care. It really did impact our health, and I think that's where a huge amount of our weight gain came from,” she said. In her first month on Weight Watchers, she stopped eating out altogether.

“We didn't eat out the first month at all because we just wanted to get away from it kind of and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

She Stopped Putting Herself Down

She also worked on “stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud, and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RELATED:She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

She Became Consistent

Another game changer is when she “stopped focusing on an end result and hitting it by a certain time” and instead started “focusing on consistency.” She “focused on what I could control” and things that would make her health improve instead of the number on the scale, which surprisingly dropped as a result. “In the long run, I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollable of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

She Gave Herself Rewards

She also started rewarding herself at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

She Stopped Restricting Herself

She also “stopped restricting” herself. “In the past, I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out: chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.”

She then learned that “technically, I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to incorporate still so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” She realized that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RELATED:10 Diet and Workout Secrets Behind WNBA Star Cameron Brink's Beach Body

She Stopped Caring About What Others Thought

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, she “ really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that, and part of me not wanting people to know that also kept me in the position I was in.”

However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.” 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

Woman Loses 70 Pounds With 4 Ab Exercises and "Stopped Restricting Myself"

Nikki Gets Fit
Copyright Nikki Gets Fit/YouTube
Leah Groth
By Leah GrothDec 20, 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 tone up your midsection? Achieving your abfab goals doesn’t have to be complicated, according to one weight loss warrior. Nikki (@nikkigetsfit) is a fitness enthusiast who shares her health journey via social media. In a recent post, she revealed four simple exercises that helped her tone her tummy. “My ab workout that helped me go from this to …to this,” she wrote across the video that revealed dramatic transformation photos. “It will make you sweat, but it feels amazing when you are done!”

She Does 3-4 Rounds

Nikki explains how she does her sets. “I do each exercise back to back with no rest in between. Then, I take a 3-4 minute break and do another round! I do 3-4 rounds depending on how I’m feeling that day,” she writes in her post.

Here Are the Exercises

  • 10 leg raises
  • 25 suitcase crunches
  • 30 Russian twists
  • 10 plate sit-ups.

She Does the Workout 1 to 2 Times Per Week

“I usually do this 1-2 times a week in order to strengthen my core; however, every time I post an ab workout, I feel it is important to mention that abs are made in the kitchen! My transformation has mostly come from focusing on my nutrition and eating lots of veggies & protein,” she concludes.

RELATED:10 Signs You’re Burning Fat, Not Muscle

She Did Weight Watchers

In one of her YouTube videos, Nikki elaborates on her weight loss, revealing that she dropped 70 pounds and has “maintained that loss now for another two years.” Her success is due to ditching a few habits, she claims. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

She Stopped Eating Out One to Two Times Per Day

Nikki reveals that she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items. We didn't really care. It really did impact our health, and I think that's where a huge amount of our weight gain came from,” she said. In her first month on Weight Watchers, she stopped eating out altogether.

“We didn't eat out the first month at all because we just wanted to get away from it kind of and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

She Stopped Putting Herself Down

She also worked on “stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud, and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RELATED:She Walked 30 Days With a Weighted Vest and Learned 5 Critical Mistakes

She Became Consistent

Another game changer is when she “stopped focusing on an end result and hitting it by a certain time” and instead started “focusing on consistency.” She “focused on what I could control” and things that would make her health improve instead of the number on the scale, which surprisingly dropped as a result. “In the long run, I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollable of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

She Gave Herself Rewards

She also started rewarding herself at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

She Stopped Restricting Herself

She also “stopped restricting” herself. “In the past, I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out: chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.”

She then learned that “technically, I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to incorporate still so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” She realized that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RELATED:10 Diet and Workout Secrets Behind WNBA Star Cameron Brink's Beach Body

She Stopped Caring About What Others Thought

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, she “ really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that, and part of me not wanting people to know that also kept me in the position I was in.”

However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.” 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 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Ruth_Soukup8
Copyright ruthsoukup/Instagram
Leah Groth
By Leah GrothNov 07, 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.

Are you struggling to lose weight despite dieting? Ruth Soukup is a midlife health and mindset coach who personally lost almost 50 pounds. She regularly shares her tips and tricks with her hundreds of thousands of Instagram followers. In a new post, she reveals a few mistakes she made and then the one thing she did to fix them. “I lost 49 pounds in my 40s when I stopped dieting and started paying attention to this one thing,” she writes in the Instagram video.

She Was Eating Plant-Based, Counting Calories, and Running 3 to 5 Miles Per Day, But Struggled to Lose Weight

“I struggled with my weight for ten long years and failed at more diets than I can count. Even though I thought I was doing all the right things,” she writes in the post. What was she doing? “Eating plant-based,” counting her calories, and “running 3-5 miles every day.”

At 43, She Decided to Do Something Different

She wasn’t getting the results she wanted. “I couldn’t understand why nothing seemed to work or why it felt like my metabolism was just broken. At some point, I started to lose hope. Maybe you can relate. But one day, when I was 43 years old, I finally got so fed up that I decided to do something totally different,” Ruth writes.

She Did Research to Understand “The Science of Weight Loss”

“Instead of dieting, I did real research to understand the science of weight loss, especially for women over 40. I wanted to know why we gain weight as we get older and it’s so hard to lose it. I was shocked to discover that weight loss has almost nothing to do with calories and everything to do with HORMONES. That’s it. That’s the secret. The one thing,” she reveals.

She Lost 49 Pounds and Has Kept It Off

“I totally changed my focus from counting calories to simply balancing my hormones, to eating the foods that would nourish my body, and creating better habits for a sustainable lifestyle. Ultimately, making that shift is what helped me lose 49 pounds and keep it off, and I’ve now helped thousands of other women over 40 do the same,” she says.

She Stopped Calorie Counting

In another post she discusses other healthy habits that helped her lose weight fast. “I struggled with my weight for YEARS, failing at diet after diet, always believing that the problem was ME and my own lack of willpower before I was finally able to lose 49 pounds and actually keep it off. So what was my secret? It was pretty simple, actually. I just focused on my hormones. That meant I committed to stop dieting! No more counting calories—instead focused on nourishing my body,” she writes.

RELATED: Nutritionist Reveals 3 Surprising Foods She Ate to Lose 15 Pounds (Including Dessert for Dinner)

She Quit Sugar and Processed Food

She also majorly cleaned up her diet. She eliminated a few things. “I detoxed from sugar and stopped eating toxic processed food. It’s the first step in balancing your hormones,” she writes.

She Amped Up Her Protein Intake

She also refocused her diet. “I started eating a lot more healthy fat and nutrient-dense protein,” 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.

RELATED: Man Ate Bacon and Eggs for 30 Days and His Blood Work Stunned Doctors

She Switched From Cardio to Strength Training

She also switched up her approach to exercise. “I focused on strength training & building lean muscle mass instead of burning calories through high-intensity cardio,” 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

She Focused on a Healthy Lifestyle

Lastly, she looked at the big picture. “I didn’t give myself a timeline. I just focused on changing my lifestyle,” she writes. “But I still lost more than 40 pounds in six months, have kept it off for more than 3 years, and now I’ve helped thousands of women do the same.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

This Woman Lost 13 Pounds at 40 By Completely Changing 3 Exercise Habits

Erica_Lynn_levelup_erica8
Copyright levelup_erica/Instagram
Leah Groth
By Leah GrothOct 26, 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.

Erica Lynn is a weight loss coach and social media influencer whose mission is “helping women 40+ shed body fat.” In a recent Instagram post, she reveals that making five changes to her diet and exercise approach were pivotal in her weight loss journey. In fact, she went on to lose 13 pounds and cut her body fat in half after she made them.

She Started Doing Less Cardio

Doing “less cardio” helped Erica lose weight. “I spent my decades doing cardio for the calorie burn. I would be so proud of the 400+ calories I burned. Does that sound familiar? What I didn’t realize is that calories burned are a bunch of BS. The more cardio I did, the more my body adapted/got conditioned, the less I burned,” she says in the post.

She Amped Up Her Strength Training

She also did more strength training. “Calories burned during lifting are typically lower than cardio sessions. This is what confused me: why the hell would I spend 30 min lifting when I can burn 2x doing cardio in the same amount of time? Here’s why: cardio only burns calories at the moment, while lifting heavy shit burns calories for hours afterward. Plus, the difference between adapting to cardio (see above) & adapting to lifting is that you grow in strength and muscle size with strength training,” she writes.

RELATED: I'm a Nutritionist and Banned These 4 Harmful Food Additives From My Kitchen

She Ate More Protein

Amping up her protein intake was also pivotal. “When I started making protein the star of my plate, I started losing inches and not just weight. This is when the definition of my muscle began to show back in 2017 when I started this current fitness journey,” she writes.

Walking

She also started getting her steps in. “I used to think walking was a waste of time. I would rather do cardio to burn more calories. I was so focused on how many calories I burned vs. making sure I was moving throughout the day. Then I learned that Non-Exercise Activity Thermogenesis (NEAT) actually accounts for DOUBLE the calories burned/day compared to Exercise Activity! All those 2x/day training & hours spent in the gym weren’t adding up like I thought,” she writes.

80/20 Rule

Erica claims that following an 80/20 lifestyle is key. “I’m going to admit to you – I am a Type-A perfectionist. Why do you think I have the Level Up nickname?? I am extra with everything and can’t just do anything half-measured. However, after decades of fad diets, I’ve learned that I will NEVER be successful at SUSTAINING any results if I have to restrict foods forever. I eat 80% wholesome, clean, minimally processed, lean foods. The other 20%? Whatever the hell I want because life is too short! Through tracking macros, I’ve learned how to fit these “fun” foods into my day & developed habits to keep them under control so I don’t eat the whole bag of Doritos,” she writes.

RELATED: This Woman Lost 15 Pounds in 90 Days After She Started Eating These 4 Foods Every Day

Steps She Took to Lose Weight: Ignited Her Metabolism

In another post, she reveals the three steps she took to help her lose weight. The first was igniting her metabolism. “Learning you can’t lose weight by chronic under-eating was the most valuable lesson,” she says. Restoring my metabolism to burn more calories & maintain my weight set me up for success when I eventually dieted.”

Enjoyed Food Freedom

She also enjoyed food freedom. “Restricting food didn’t get me anywhere except binging on the foods I restricted,” she writes. “Learning to eat a balanced diet in the right macro portions while staying within my daily targets was key to breaking free from restricting & binging.”

RELATED: This Doctor Added 40 Grams of Carbs Daily and Transformed Her Energy Levels in One Week

Maximizing Workouts

It’s about quality, not quantity, when it comes to exercise, says Erica. “Boy, oh boy, was I wrong here! Too much cardio & just way too much exercise in general didn’t get me results and put me under extreme stress,” she says. “These days, my priority is strength training with a sprinkle of cardio every week. Oh… and I made getting my steps in a priority over both the above!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

I Lost 70 Pounds After Stopping These 7 Things

Nikki Gets Fit
Nikki Gets Fit/YouTube
Leah Groth
By Leah GrothMay 30, 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
✓Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Nikki (@nikkigetsfit) is a weight loss influencer and YouTuber who shares about her health journey via social media outlets. In a recent viral video, the weight loss warrior, who shed unwanted weight with the help of WW, reveals that ditching a few bad habits was instrumental in her success. We also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her tactics.

1. She Reveals That She Lost 70 Pounds with Weight Watchers

In the video Nkki reveals that she lost 70 pounds and has “maintained that loss now for another two years.” She says that a few things that she stopped doing at the start of her journey helped her succeed. “I've struggled with my weight my entire life and it's been something that I never thought I could do. It's something that I've wanted to do and just focus on my health and nutrition, and I've always loved cooking and everything, but it's something I've just always struggled with,” she says.

2. She Stopped Eating Out

Four Young Female Friends Meeting For Drinks And Food Making A Toast In RestaurantShutterstock

The first thing that she stopped doing was eating out one to two times a day. She explains that due to their busy schedules she and her husband would rely on “fast food and just really unhealthy, quick and easy options that were loaded with calories and just really didn't even make us feel good” for meals. When she started Weight Watchers and tracked all of her meals, she was shocked at how unhealthy they were. Even their coffee order from Dunkin’ with cream and sugar was loaded with points. “It really had gotten kind of out of control realizing how high points so many fast food items were because we weren't choosing low point items, we didn't really care. It really did impact our health and I think that's where a huge amount of our weight gain came from,” she said. Her first month on the program she stopped eating out altogether. “We didn't eat out the first month at all because we just wanted to kind of get away from it and just work on trying to find ways to cook at home,” she said. Instead, they would make “copycat meals” at home, healthier versions of their favorite foods. “It made us excited. We realized we could still eat these foods we loved and have big portions of 'em, and it wasn't as many points as the fast food options.”

RD Says: Collingwood agrees. “Most people don’t realize how quickly the sugar, fat, sodium, and calories add up in fast food and restaurant food in general. Their job is to make us want their food and come back time and time again and what tastes good is sugar and fat. When you start to look up the calories and add them up, especially with the large portion sizes, it is very eye opening how quickly things add up,” she explains. “When you can make it at home you can control the amount of fat, sugar, and sodium, or you can substitute healthier and lower calorie ingredients. We also tend to serve ourselves smaller portions at home than those served to us at restaurants.”

Related: 14 Superfoods that Sculpt a Flat Belly

3. She Stopped Being “Negative” and “Mean” to Herself

nikkigetsfit3Nikki Gets Fit/YouTube

The second thing she did “ was I really worked on stopping negativity,” she says. “I would never say the things I say to myself to anybody else, and it just didn't make sense that I was so hard and mean on myself,” she continued. She started saying nice things to herself out loud and “it really did start to make a difference in the way I thought about things, the way that I was motivated, and it slowly started to make a difference really trying to stop those negative thoughts when they came through and trying to switch them around to thinking a more positive thought or something just not as negative,” she explained.

RD Says: “Negativity breeds more negativity and focusing on the positive can be very uplifting and help with making changes in your life that can make a real difference.”

4. She Focused on Consistency

Low Section Of Woman Standing On Weight ScaleShutterstock

She also “stopped focusing on an end result and hitting it by a certain time” and instead “focusing on consistency.” Instead of the number on the scale, she “focused on what I could control” and things that would make her health improve. This led to success on the scale. “In the long run I was able to lose the weight, but my focus was on the consistency aspect and the part that I can control and not the uncontrollables of what the number on the scale says because it changes so frequently. So when I stopped worrying so much about the end result, it really did help take so much pressure off me.”

RD Says: “I always tell my clients that I am not concerned with the number of the scale, but with the behaviors that are happening. If the behavior changes, the scale will follow,” Collingwood explains. “And even if weight loss doesn’t happen, if behavior changes for the better, health and wellness will improve which is also a huge win.”

5. She Rewarded Herself

nikkigetsfit2Nikki Gets Fit/YouTube

She also gave herself rewards at the end of the month “ when I stayed consistent,” she says. “I did one month, three months, six months, and then a year,” she says, explaining that she did different rewards, and “it felt good to reward myself because it was something that I knew I had earned and I had done and I had put in the hard work for it.”

RD Says: “Having something to look forward to in the form of a reward can be quite motivating and feel good when you achieve the milestone. Try to choose non-food rewards so that it is not about food but rather about the achievement,” recommends Collingwood.

6. She Stopped Restricting Herself

Young hungry woman in front of refrigerator craving chocolate pastries.Shutterstock/Stokkete

She also “stopped restricting” anything. “In the past I always thought this was just the best way to go about things. I always thought that this was just what was going to make me lose weight, what was going to help me have success. I pretty much thought that I had to cut everything out that I enjoyed and only eat the things that were dried out, chicken breast, salad, peppers, and bunless burgers. I thought I had to have all the most basic diet foods that everyone thinks about when they think of stuff like that and that I couldn't have any foods that I enjoyed.” However, she soon learned that “technically I could have anything that I wanted” with the WW points system, “and that really helped us because we were able to still incorporate so many of the foods that we enjoy and just using our points and deciding what's a priority, what's worth it.” What she learned is that restricting herself too much led to binge eating, “and so when I restrict something, I just want it more and more and more, and then the second that I'm able to get it, it is just out of control.”

RD Says: “It’s not always about the ‘what’ you are eating but more about the ‘how much,’” says Collingwood. “You can eat whatever you want and still lose weight, but you just balance the portion and frequency of having that particular food. Also balancing with physical activity helps loosen the choices as well!”

Related: 5 Signs You Are Burning Fat, Not Muscle While Exercising

7. She Stopped Caring About What Others Thought

nikkigetsfit1Nikki Gets Fit/YouTube

Finally, she “stopped caring what others thought,” she said. She explains that when she was bigger, “I really always felt so much shame” and was “embarrassed” about her weight. “I wanted to be healthier, but I struggled so much with other people knowing that I didn't want people to know that and part of me not wanting people to know that also kept me in the position I was in.” However, she stopped being afraid of telling people she wanted to get into shape. “Anyway, I just want to focus on bettering myself and the people judging people for wanting to better themselves. Like I said, they're the ones with the problem, so I just kind of thought through that and realized I just need to do what's best for me no matter what anyone thinks.”

RD Says: “When you can focus on you and your health and not what other people think, you are able to focus on the right things. It is really difficult to not care at all what others think, but when you are working on yourself just for yourself rather than trying to please others to explain yourself to others you will have much more peace and happiness.”

💪🔥Body Booster: An easy way to start losing weight is cutting out not only fast food, but eating out altogether. Studies have found that the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death.

Nutrition & Diet

How She Lost 70+ Pounds by Eating a Big Lunch and Doing Standing Exercises

Crystal Valenzuela crystalvalenzuela_
Copyright Crystal Valenzuela/YouTube
Christopher Roback
By Christopher RobackApr 11, 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.

Most of us have experienced that moment when we realize something needs to change. For Crystal Valenzuela, that moment came when she found herself weighing 215 pounds in December 2018, struggling to breathe at night and feeling her heart pound while trying to sleep. "I was having trouble falling asleep. I literally had to lay in bed in a certain position," Crystal admits in her post. "I could literally feel my heart pumping." After multiple failed attempts at weight loss, she finally found success through two key strategies: restructuring her meals with lunch as the main event and beginning with gentle standing exercises. Keep reading to discover how Crystal's practical approach helped her lose over 70 pounds—and how you can apply these same principles to your own journey.

Your Mindset Matters Most

The foundation of any successful weight loss journey starts in your mind. "I wish I could tell you guys that there's this great secret that will help you lose weight overnight, but there literally is no secret," Crystal explains. She had attempted to lose weight numerous times before, but it wasn't until January 2019 that something finally clicked. Crystal emphasizes that a weight loss journey should always be about self-love. "I knew my worth and I knew that I deserved more," she says, which motivated her to finally commit to sustainable changes rather than quick fixes.

RELATED:Coach Lost 90 Pounds by Getting Brutally Honest with Herself About These 10 Things

Start With Standing Exercises

Finding exercises that work for your current fitness level is crucial for long-term success. "I actually didn't really focus on anything ab related at the start," Crystal shares. Instead, she began with standing ab workouts because "I had no core strength, so I had to stand up in order for me to do any sort of workout." She followed beginner-friendly cardio and fat-burning routines, gradually building her strength and endurance. "You obviously want to have moderation with your workouts, too, because you don't want to go in super crazy and end up hurting yourself," she cautions, emphasizing the importance of starting where you are.

Make Lunch Your Biggest Meal

How you time your meals throughout the day can significantly impact your weight loss. "For my lunch, that is where I had my most biggest meal of the day," Crystal explains. She discovered that eating a good breakfast prevented her from overindulging later, while making lunch her main meal gave her energy when she needed it most. "A lot of times I would have chicken and broccoli. Oh my god, I ate a lot of chicken and broccoli," she shares. By contrast, "for dinner that is where I had my lightest meal of the day," often consisting of just yogurt, which allowed her body time to digest before bed.

Don't Quit Cold Turkey

If you've tried giving up all your favorite foods at once and failed, you're not alone. "I loved pizza and I loved hot Cheetos. I did not give those things up overnight," Crystal admits. When she first tried quitting her favorite snacks entirely, she had a breakdown by day four. "I cried because I wanted hot Cheetos," she confesses. Instead of complete restriction, Crystal switched to moderation. "I sized down from the big bag of hot Cheetos to like the gas station size bag," she explains. "You don't have to deprive yourself of those delicious snacks, just have some balance."

RELATED:I Lost 100 Pounds in 18 Months With Walking and 3 Simple Food Changes

Balance Your Diet and Exercise

Many people make the mistake of focusing solely on workouts while ignoring their eating habits. "Food and working out go hand in hand," Crystal points out. "I think that's something a lot of us tend to not recognize." She tried exercising consistently in the past while still eating poorly and felt disappointed when she saw no results. Crystal realized that she needed to balance both aspects to see change. "I was still eating really bad. I was still having myself that box of pizza," she recalls about her previous attempts, explaining why they failed despite her exercise efforts.

Prioritize Your Breakfast

Though not naturally a breakfast person, Crystal learned its importance for successful weight loss. "I actually hate breakfast. I am not a breakfast person. If I could skip the damn thing, I would skip it," she admits candidly. However, she noticed that "when I wouldn't have breakfast, I would eat a very large lunch and I would have a very large dinner." By forcing herself to eat breakfast, she found she naturally ate less throughout the day. "Breakfast is the most important meal of the day. It really is because it refuels your body and gives you energy," Crystal explains.

Choose Better Restaurant Options

Learning to navigate eating out was crucial to Crystal's success. "When I went out, I was trying to have a healthier option," she explains. Rather than avoiding restaurants altogether, she made smarter choices. "If we went to Chili's, instead of getting like my chicken and cheese quesadillas, I started getting like a steak, mashed potatoes, and broccoli," Crystal shares. This approach allowed her to still enjoy social outings without derailing her progress. "I didn't restrict myself and completely quit all of these things. I just try to do things with moderation," she adds.

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

Stay Consistent Through Plateaus

One of the most important lessons Crystal learned was that showing up consistently matters more than seeing immediate results. "Weight loss is a roller coaster of emotions," she admits. Crystal noticed that in the beginning, "you're gonna lose a lot of weight at the start of it because your body is not used to doing all this exercise," but eventually, "you'll hit a plateau." Her advice? "Once you hit that plateau, you cannot give up. You have to keep pushing through it," she emphasizes. Crystal reminds us that "nothing sustainable happens overnight" and real change takes patient consistency.

Create an Inspiring Workout Environment

Your surroundings can significantly impact your motivation to exercise. "Led lights... make your room a little bit more fun, especially if you have music going on," Crystal says. She created an energizing atmosphere with LED lights, good speakers, and a motivating workout playlist. "When you're working out and you get a really pumped-up song, it gives you like this extra boost of power," she explains. By designing a space that energized her, Crystal made it easier to stay consistent with her workouts even on days when motivation was low.

Visualize Your Success Daily

Having visual reminders of your goals can strengthen your commitment during challenging times. "I like to look in the mirror, sort of visualize when you have your music playing, you're in the zone," Crystal shares. She recommends a full-length mirror not just for checking your exercise form but also for visualization. "I like to visualize my future self and like see my best version of me. And I'm like, okay, I'm gonna be her," she explains. This mental practice helped Crystal stay focused on her goals and remind herself why she started this journey.

RELATED:She Walked in a Weighted Vest For 30 Days & Built Strength Without Going to the Gym

Track Your Progress Weekly, Not Daily

While the number on the scale can be motivating, checking too frequently can be discouraging. "I would suggest just weighing yourself once a week just so that you can kind of track your progress," Crystal advises. She explains that daily fluctuations can be misleading: "There were times when I would go a whole week and I probably only lost one to two pounds, and it would make me feel a little disappointed." Crystal reminds us that "our body retains water," and weight can fluctuate for many reasons. You can see the bigger picture of your progress by weighing weekly instead of daily.

Celebrate Health Improvements, Not Just Weight Loss

Some of the most significant rewards of weight loss have nothing to do with the number on the scale. Before her weight loss, Crystal experienced frightening health symptoms. "At night I was having trouble breathing. I couldn't fall asleep without having a little bit of anxiety of was I gonna wake up the next morning," she reveals. These improvements in her quality of life became powerful motivators. "A weight loss journey should always be about loving yourself, bettering yourself, bettering your health," she emphasizes, reminding us that feeling better physically and mentally is the true measure of success. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

116-Pound Ozempic Weight Loss: 7 Key Mistakes

Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Leah Suzanne
By Leah SuzanneMay 08, 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.

Are you standing in your own way of losing weight on a GLP-1 weight loss drug? Brittany Ainsworth is a weight loss warrior who has dropped 116 pounds on a weight loss drug. In a new social media post, she reveals a few mistakes people make while on them, which prevent them from losing weight. “7 surefire ways to derail your Ozempic/Mounjaro, GLP-1 journey. Speaking from experience as someone down 116 pounds on one so far.”

Overeating

If you are eating the same amount of food while on a weight loss drug, it will prevent you from dropping pounds. “Relying solely on Ozempic while continuing to overeat with the assumption that the medication will handle everything can seriously stall your progress,” she says.

Skipping Meals

Alternately, if you miss meals, it will have repercussions. “Skipping meals or drastically undereating may seem like a shortcut to faster weight loss, but it can actually slow your metabolism and leave you feeling fatigued and unmotivated,” she says.

Not Exercising

Failing to exercise is another common mistake. “Avoiding regular physical activity limits the overall effectiveness of Ozempic, as exercise plays a crucial role in weight management and metabolic health,” she writes.

Not Following Directions

Make sure to follow directions. “Disregarding our healthcare provider’s instructions—such as skipping doses, missing follow-ups, or adjusting the medication on your own—can lead to poor results and unwanted side effects,” she adds.

Not Eating the Right Food

Not eating healthy food can also derail your progress. “Consuming too many processed or high-sugar foods can overwhelm your body’s ability to regulate blood sugar and diminish the appetite-control benefits of Ozempic,” she says.

Drinking Alcohol

You might want to put down the botte. “Drinking alcohol excessively not only affects blood sugar balance but can also lead to impulsive eating and poor dietary decisions,” she says.

Not Being Patient

The last way to derail your weight loss experience? “Expecting instant results from Ozempic can set you up for disappointment, making it more tempting to quit before the medication has had time to work effectively,” she says. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Nutrition & Diet

9 Foods That Trigger the Ozempic Effect Naturally, According to a Nutrition Coach

Dr. Becky Gillaspy
7 Tips for Losing Weight After Age 50
Copyright Dr. Becky Gillaspy/YouTube
Christopher Roback
By Christopher RobackMay 08, 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.

In recent years, Ozempic has become one of the most talked-about weight loss solutions on the market. While effective, it comes with a hefty price tag and potential side effects that many find uncomfortable. But what if you could trigger similar weight-loss benefits naturally through your diet? Dr. Becky Gillaspy, with over 24 years of experience teaching college courses from Anatomy to Nutrition and certified as a health and wellness coach, offers a compelling alternative. Read on to discover how specific foods can naturally boost the same hormone that Ozempic mimics—without the injections or side effects.

Understanding How Ozempic Works

Ozempic works by mimicking a naturally occurring hormone in your body called GLP-1 (glucagon-like peptide-1), Dr. Becky explains in her post. "GLP-1 is a hormone naturally produced in your small intestine in response to food intake," she notes. This important hormone helps bring down your blood sugar after meals and increases feelings of fullness. By acting as what scientists call an "agonist," Ozempic essentially tricks your body into thinking there's more GLP-1 present than there actually is.


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

Your Body Already Makes This Weight-Loss Hormone

Eating and drinking image of a young woman eating mixed nuts​Metabolic ImprovementsShutterstock

The good news is that your body naturally produces GLP-1 after you eat, according to Dr. Becky. "Its responsibility is to help bring your blood sugar level back down after the meal and ensure you feel full," she explains. This means you can strategically choose foods that enhance your body's natural GLP-1 production. The hormone offers three key benefits: it triggers a robust insulin response, slows digestion, and increases fullness—all contributing to better blood sugar control and weight management.

Start Your Day With Yogurt

Healthy Greek yogurt bowl with fresh berry​Breakfast Bowls: Berry Yogurt Power BowlShutterstock

Beginning your day with yogurt can naturally boost your GLP-1 levels, Dr. Becky advises. "The prebiotics and probiotics in fermented foods like yogurt can enhance gut health by influencing the gut microbiota, which plays a role in GLP-1 secretion," she says. As a fermented food containing both protein and calcium, yogurt offers a powerful combination for stimulating this important hormone. The protein triggers GLP-1 release as your body metabolizes amino acids, while calcium enhances this process for an even stronger effect.

Choose Your Yogurt Wisely

Greek,Yogurt,I,Bowl,Spoons,food,dairy,dietEating Too Little at a Time​Shutterstock

When selecting yogurt at the grocery store, Dr. Becky recommends avoiding low-fat varieties with added sugar. "Added sugar spikes your blood sugar," she cautions. Instead, opt for unsweetened Greek yogurt (higher in protein) or regular yogurt (higher in calcium). Either way, you're getting the benefits of fermentation plus that powerful protein-calcium combination. For flavor without the sugar spike, add berries to your yogurt for natural sweetness and additional health benefits.


RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

Boost Your Breakfast With Berries

Fresh Berries at the Farmers Market​BerriesShutterstock

Adding berries to your morning yogurt doesn't just make it taste better—it actually enhances its GLP-1-boosting effects. "By stirring in some sweetness in the berries, you boost the meal's polyphenol content, giving yourself a third GLP-1 advantage," explains Dr. Becky. Polyphenols are beneficial compounds that give colorful plants their vibrant hues, and they positively influence gut microbiota, supporting GLP-1 production. This is why eating a "rainbow" of foods each day can be so beneficial for your health and weight management goals.

Don't Forget Your Daily Coffee or Tea

Woman drinking coffee in the sun, outdoor in sunlight light, enjoying her morning coffee.​CoffeeShutterstock

Good news for coffee and tea lovers—these beverages contain polyphenols that can help boost GLP-1 production. "Polyphenols are also found in coffee and green tea, so feel free to enjoy a cup or two with your yogurt," Dr. Becky suggests. This means your morning ritual might already be supporting your natural weight management efforts. The polyphenols in these beverages work similarly to those in colorful fruits and vegetables, positively affecting your gut microbiome and enhancing GLP-1 secretion.

Make a Daily Salad Your Secret Weapon

Woman, diet and person eating salad in her home kitchen and is happy for a meal with nutrition or healthy lunch. Smile, food and young female vegan in her apartment or house and eat vegetablesChoosing Salad Over Steak​Shutterstock

A daily salad is one of the most powerful tools in your natural GLP-1-boosting arsenal, according to Dr. Becky. "Non-starchy vegetables like leafy greens, cucumbers, onions, peppers, and tomatoes are going to build on your polyphenol intake for the day and also provide fiber," she explains. This fiber not only slows digestion but also feeds beneficial gut bacteria, which produce short-chain fatty acids that stimulate GLP-1 release. Plus, the volume of vegetables physically stretches your stomach, activating receptors that signal fullness to your brain.

Top Your Salad Strategically

Healthy Salad - spinach baby leaves and boiled eggs cut in a half on wooden table.Shutterstock

The toppings you choose for your salad can significantly enhance its GLP-1-boosting power. "Load up your salad with protein and healthy fats such as meat, salmon, cheese, hard-boiled eggs, avocados, nuts, seeds, and an olive oil-based dressing," recommends Dr. Becky. While she's already discussed the benefits of protein for GLP-1 production, healthy fats provide additional advantages. These fats stimulate the secretion of cholecystokinin, a hormone that slows stomach emptying and enhances digestion, keeping you fuller longer.

Design Your Dinner for Sustained Fullness

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.​Fundamental 3: Prioritize Whole FoodsShutterstock

To maintain elevated GLP-1 levels throughout the evening, Dr. Becky suggests structuring your dinner around non-starchy vegetables and protein. "Serve a healthy portion of non-starchy vegetables alongside a protein-rich entree like meat, chicken, or fish," she advises. This combination creates a meal that digests slowly, producing a steady blood sugar response that helps you avoid evening snacking. Including healthy cooking fats like butter, avocado oil, or high-quality olive oil adds to the meal's satisfaction factor.

Why Timing Matters for GLP-1 Production

Smart watch on the woman's hand​It's Now Part Of My LifeShutterstock

The timing of your meals can impact your natural GLP-1 production and weight loss results. "Eating too close to bedtime elevates blood sugar and insulin overnight, blocking fat loss," warns Dr. Becky. This means that allowing several hours between your dinner and bedtime can enhance your body's natural fat-burning potential. A well-timed, GLP-1-promoting dinner helps you move comfortably through the evening without the urge to snack, supporting your weight management goals even while you sleep.

The Mediterranean Keto Connection

Food products representing the Mediterranean diet which may improve overall health status​Natural Booster #7: Mediterranean DietShutterstock

Many of the GLP-1-boosting foods highlighted by Dr. Becky come from the Mediterranean Keto approach. "The foods I highlighted in this video are from my Mediterranean Keto Cookbook," she mentions. This eating style emphasizes fermented foods, protein paired with calcium, polyphenol-rich plants, fiber, and healthy fats—all key nutrients for enhancing your body's natural GLP-1 production. By following this approach, you can experience improved hunger satisfaction while potentially achieving similar benefits to GLP-1 medications without the cost or side effects.


RELATED:20 Possible Ozempic Side Effects

Simple Daily Habits for Natural Weight Control

Young,Woman,Eating,Salad,Organic,Vegetables,happy,eating,food​Track MacrosShutterstock

Dr. Becky recommends incorporating her "0123 strategy" into your daily routine for enhanced weight management. This approach outlines four daily habits that support weight loss naturally, including the daily salad she discussed for GLP-1 production. By focusing on these simple, sustainable practices rather than restrictive dieting, you can create an eating pattern that naturally enhances your body's GLP-1 production. These habits work with your body's natural systems rather than fighting against them, making weight management more comfortable and sustainable. 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 225 Pounds with Mounjaro and Reveals the Truth About GLP-1 Meds

Carolin Tyler RNY carolin_rny
Copyright carolin_rny/Instagram
Christopher Roback
By Christopher RobackMay 08, 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.

Weight loss journeys rarely follow a straight path. Carolyn (@carolyrny) knows this firsthand, having lost an impressive 225 pounds through a combination of gastric bypass surgery and GLP-1 medication. At 28 years old and standing 5'7", she's transformed from 401.6 pounds to 125 pounds today. "I totally, totally altered my whole life when I had gastric bypass surgery," Carolyn shares. Through her YouTube channel, she documents her health journey to help others facing similar challenges. Discover the unfiltered reality of GLP-1 medications that most doctors won't tell you about.

Your First Steps With GLP-1 Medications

"I started Monjaro back in September of 2022. I had heard about it that summer," Carolyn explains in her post. Her timing proved fortunate: "I was very lucky and downloaded the savings coupon in August of 2022, when the terms and conditions were still allowing people to get the medication when it wasn't covered by insurance at only $25 a month."

Like most patients, she began at the lowest dose. "I started at the lowest dose, 2.5 milligrams, and I was on that dose for just one month. That's the loading dose. It's kind of a way for your body to get adjusted to the medication." For medical supervision, Carolyn chose a virtual option: "I use the Weight Watchers Clinic. I have used them from the start with my GLP-1 medication journey."

Finding Your Ideal Dosage

"I moved up to the five milligram dose. And I was at five milligrams, I wanna say for three or four months," Carolyn shares. Her experience at this level was positive: "I had really, really great results with five milligram. And had it not been for the medication shortages at the time, I think I would have stayed and should have stayed at the five milligram, just because I was losing."

She emphasizes an important principle: "If you're still losing at a good rate, you really shouldn't need to go up in dose." Unfortunately, circumstances forced changes: "Because of the shortages and the mess that that was, I had to move up to the 7.5 dose because that was what was available."

Navigating Medication Shortages and Insurance Hurdles

"The savings card ran out in June of 2023, but I had started sort of stockpiling, and I was only taking the medication every two weeks," Carolyn reveals. The timeline became complicated: "In September of 2023, somehow my insurance covered Monjaro without a prior authorization. And I was able to get a three-month supply."

This didn't last: "The beginning of this year in 2024, I started, you know, I needed a prior authorization for Monjaro. And I ran out of the medication at the end of December." Persistence eventually paid off: "I put in prior authorizations for Monjaro, Saxenda, Trulicity, Ozempic, Wigovi, and they were all denied. I finally was able to get Ozempic."

Later came better news: "ZepBound, which is the same medication as Monjaro, it's just FDA approved for weight loss... I have a prior authorization approval for ZepBound until January of next year, which is great."

Managing Potential Side Effects

"Initially starting out the medication, I experienced headaches and insomnia. Mainly insomnia with the five milligram dose," Carolyn reveals. The sleep disturbances were striking: "I would wake up at like three or four in the morning and feel wide awake. Wide awake. It was the craziest thing." Fortunately, this wasn't permanent: "But I think as I got used to being on the medication, that subsided and I don't experience insomnia anymore."

Other side effects varied by dosage: "I experienced the most amount of nausea on the 7.5 milligram dose. That for some reason, that dosage, I don't know. I just experienced nausea on it to the point where I asked my doctor for Zofran." Looking back, she considers herself fortunate: "I've been very, very lucky with side effects. And I know that's not the case for everyone."

Comparing Different GLP-1 Medications

When it comes to different GLP-1 options, Carolyn has clear preferences. "A lot of people ask me what I thought was more effective or what I liked better, Manjaro or Ozempic. And I preferred Manjaro," she states. She backs this with her understanding of research: "I think the studies show that terzapotide is much more an effective GLP-1 agonist. And I definitely experienced that."

Her experience switching medications wasn't ideal: "When I was on Ozempic for a few months earlier this year, my weight slowly, slowly started to creep up, which was very difficult. And it just felt like I was more inflamed and it felt like I was back in that place of struggling to keep my weight off." The difference was noticeable when she returned to her preferred medication: "Now back on terzapotide, I feel much better and I'm very happy about it to be on ZepBound for the next however long."

Tracking Your Results Realistically

"I started my GLP-1 journey at 230 pounds even. And today I'm sitting at 180. So I've lost a total of 50 pounds," Carolyn shares. She's experienced some fluctuation: "My lowest I've gotten down to is 175. I was 175 back in November of last year when I was taking the 12.5 milligram of Monjaro." Her upcoming wedding influenced recent choices: "I didn't wanna lose more because of my wedding dress."

She reflects on her current state: "I'm very happy here at 180. I think I look really good. I feel really good at this weight." Like many, she considers future goals: "I've always had in my head the number 170 to get down to, and I don't know, 170, 160, I don't know. I'm kind of in that like, do I attempt, do I try, or do I just kind of be happy where I am and focus on getting plastic surgery next year, hopefully."

Combining GLP-1 With Proper Nutrition

"I like to have a protein shake in the morning just to get in a good amount of protein before I start my day," Carolyn explains. She sees clear benefits from this approach: "It's really helped me on my GLP-1 journey because you really wanna focus on protein to build muscle. It helps so, so much, not only with maintaining your muscle mass, but also I've noticed it helps just make sure that I'm full a lot longer."

The strategic focus on protein serves multiple purposes: "By prioritizing protein, I'm less tempted to like grab, you know, sweet treats or things like that that don't always serve me best when I'm trying to lose weight." She emphasizes this nutrient above others: "My GLP-1 journey has been over the past almost two years, and I have really made sure to focus on protein. It's really the most important macronutrient when you're on a GLP-1 journey or a weight loss journey."

Building a Sustainable Exercise Routine

Even with medication, lifestyle changes remain crucial. "I still diet and exercise. I still am very mindful of my diet and I work out. And those things are very important to me," Carolyn emphasizes. She connects this to her broader transformation: "I totally, totally altered my whole life when I had gastric bypass surgery."

The medication doesn't replace these foundational habits: "Those things work hand in hand. It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work. It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work."

Planning for Pregnancy While on GLP-1

Family planning affects medication decisions. "We're getting married, and we are hoping to start having kids in about two or three years," Carolyn shares. This timeline shapes her GLP-1 strategy: "So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there, and then eventually come off of it completely to get pregnant. You can't be on it when you're pregnant."

She's practical about the future: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will." This approach aligns with her understanding of obesity treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that."

Treating Obesity as a Chronic Condition

"My obesity is a chronic illness, and these medications are revolutionary," Carolyn affirms. "They are truly, have changed the game when it comes to treating obesity." She compares this to other health conditions she manages: "I have other chronic illnesses. I have psoriasis that I take an injection for four times a year. I have hypothyroidism that I take medication for every single day."

This perspective shapes her approach to long-term treatment: "I went into this knowing this was a long-term solution, that it was a long-term medication for maintenance, and I'm perfectly okay with that. That doesn't bother me."

She sees GLP-1 medications as valuable additions to surgical options: "Bariatric surgery is still the number one treatment that we have with studies and stuff. You're going to lose the most amount of weight and keep it off with that. But these medications are such great adjunct treatments for people like me who never got down to the weight they wanted to, or who struggled to just stay where they are."

Creating Your Long-Term Maintenance Plan

Long-term planning is essential for sustained success. When asked about staying on medication, Carolyn explains: "Do I plan to stay on it long-term? Like, what are the long-term effects? Do you gain weight back? Statistically, you do gain some weight back if you go off of it, cold turkey, I think, but you're supposed to wean down and wean off of it."

She's already considering her future approach: "My plan, so we're getting married, and we are hoping to start having kids in about two or three years. So over the next two or three years, I'm probably going to work my way down in dosage and figure out a good spot there." She remains flexible about post-pregnancy treatment: "I am not opposed to getting back on it after having kids. If I need to, if I feel like I need to get back on it after kids, I will."

Addressing Access and Stigma Barriers

Broader issues affect many GLP-1 users. "The biggest issue we have is accessibility. Insurance coverage, which I have struggled with, and just being able to get them. There are so many shortages right now," Carolyn points out. She envisions positive change: "I hope that over time, in the next five years, I really hope we see a huge shift in how not only the accessibility, but also the stigma towards people who struggle with obesity and who live in larger bodies and who want help and who want to lose weight or want to be healthier."

This includes changing perceptions: "That that stigma changes from, well, they're just lazy and fat to, no, they have an illness, they have a disease that's preventing them from being compliant with the diet and exercise." Her enthusiasm for these medications is evident: "I'm a huge, huge advocate for these medications."

The Reality Check: GLP-1 Is a Tool, Not Magic

"It's not, you take this medication and the weight magically falls off, quite the, you have to put in the work," Carolyn emphasizes. She draws a parallel to bariatric surgery: "It's the same with bariatric surgery. It's only a tool. And the only way to work, to get it to work, is if you put in the work." Beyond physical changes, she values the mental benefits: "It has helped so much with the food noise to the point where I don't feel like I'm obsessing about food or feeling consumed by thoughts of it. It feels very manageable to live my life on a day-to-day basis."

For Carolyn, this psychological relief outweighs even the weight loss: "Honestly, if I never lost another pound, or if I never lost a pound to begin with, I would stay on this medication." Her perspective is both realistic and hopeful: "These medications are revolutionary. They are truly, have changed the game when it comes to treating obesity." 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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