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Woman Lost 25 Pounds on Mounjaro Without Exercise and Shares 8 Key Tips

Real results and honest advice from someone who's been there.

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.

Mindy_in_Oregon7
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.

We've all tried different ways to lose weight, often feeling frustrated when results don't match our efforts. When medication wasn't working for Mindy, a stepmom from Oregon, she decided to try Mounjaro. Now, after seven months on the medication, she's sharing her complete experience – from managing side effects to achieving real results – to help others make informed decisions about their own journey.


After finding limited success with phentermine, Mindy discovered Mounjaro through coworkers who were seeing results. Her candid account covers everything from practical injection tips to managing side effects. Here's what she learned during her seven-month journey to losing 25 pounds.

Getting Started: The First Steps

"My doctor stopped me using phentermine since I wasn't really losing weight on it," Mindy explains in her post. After seeing others' success, she inquired about Mounjaro. "Luckily through my hospital job, there was no prior authorization needed and it was a $10 copay for a month's supply." She started at the lowest dose of 0.5mg weekly injections, later increasing to 2.5mg, and eventually to 7.5mg.

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

Key Tip: Managing the Side Effects

Young woman sitting on the bed with hard stomach pain.Shutterstock

The transition wasn't always smooth. "The worst of it was nausea and vomiting, wanting to vomit all the time," Mindy reveals. She experienced "vomiting, diarrhea, decreased appetite, heartburn, bloating, belching, constipation, fatigue, hypoglycemia." Her solution? "I had to ask for an anti-nausea medication, which was a lifesaver." The generic Zofran (ondansetron) helped significantly: "It's just a little small tablet that you put under your tongue and it dissolves and it stops you from wanting to throw up."

Essential Guide: How to Do the Injections

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in handShutterstock

"I had never injected myself with anything ever before. This was kind of scary for me," Mindy shares. Her key advice: "You're supposed to take the needle side and gently lay it on the skin." She warns against common mistakes: "Instead of putting it flush to your arm and just lightly, he decided to push down into the fat... it was really painful because you're not supposed to put it that deep."

Understanding Appetite Changes

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The impact on appetite was immediate: "You just immediately after your injection, your appetite decreases later that day," Mindy notes. "You don't have the cravings you would once have... my normal sugar cravings, my craving for ice cream, I'm just like whatever." However, she emphasizes the importance of maintaining some food intake: "I kind of told myself, I better. I got to eat something. I don't want to go into that whole, your body's going to think you're starving mode."

RELATED: Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right

Smart Meal Planning Tips

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Mindy adapted her eating habits to work with the medication: "When I was working, I would bring a lunch. It was just really small – three boiled eggs, little bit of salt and a yogurt and maybe some crackers if I needed it." She noticed evening appetite changes: "Come dinnertime, I don't care what we eat, I don't care how much I eat. I'm not usually hungry."

The Results Timeline

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"In seven months, I've lost 25 pounds," Mindy reports. Breaking down her progress, she shares: "I had lost 16 pounds in three months, which I was so grateful for. I wasn't watching the scale at all... I knew that was just going to worry me more and just freak me out."

Creating New Habits

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To manage cravings and stay occupied, Mindy found creative alternatives: "I design coloring books and I sell them on Amazon. It's so fun. If I'm really into the coloring book that I'm doing, I don't even want to stop to find sweets." This replaced her previous routine of "having ice cream on the couch watching YouTube videos."

Long-Term Success Strategy

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For sustainable results, Mindy's doctor suggested "taking one shot every other two weeks because of the bad side effects." She found that while exercise wasn't essential for her weight loss, her doctor noted that "it would probably have been a lot more" with regular physical activity. She discovered The Body Project on YouTube, appreciating that "there's super beginner level... he takes breaks, acting like he needs a break, but he really doesn't."

What Is Mounjaro?

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

As obesity nursing specialist Karen Schulz, MSN, CNS, explains, "We're at an exciting time in medical history. Medications are quickly becoming available that change the metabolic pathways that keep people with obesity from achieving a healthy weight." Mounjaro (generic name tirzepatide) is an injectable medication that works by targeting two hormones: GLP-1 and glucose-dependent insulinotropic polypeptide. "At its core, Mounjaro changes how your body reacts to food," Schulz notes. "It makes you fuller faster and alters your blood sugar levels."

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

Benefits Beyond Weight Loss

Fat man and woman holding their big belly waistline sitting on the bed suffering from extra weight. Couple heavy body size worry problem bad healthy in the bedroom.Overweight loss unhealthy concept.Shutterstock

Research shows impressive results with Mounjaro. In a study of more than 2,500 adults with obesity, people taking 5 milligrams of Mounjaro for 72 weeks lost 15% of their body weight on average. Higher doses led to even more weight loss. As Schulz emphasizes, "When you see a medication have these impressive weight loss effects, it only makes sense to prescribe them to treat the disease of obesity. Obesity is one of the most common chronic conditions in the United States. And it causes a cascade of health problems for people. Medications like Mounjaro are a game-changer to help people live healthier lives."

Understanding Potential Side Effects

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

As Mindy's experience shows, side effects can be significant but manageable. Common side effects include nausea, vomiting, diarrhea, decreased appetite, heartburn, bloating, and fatigue. However, working with your doctor to manage these effects, such as getting anti-nausea medication when needed, can make the journey more comfortable. It's important to note that side effects often increase with higher doses, so careful monitoring with your healthcare provider is essential.

Is Mounjaro Right for You?

Close up of a female doctor filling up an application form while consulting patientShutterstock

"Mounjaro and similar medications are long-term treatments. When you stop taking the medication, it's likely you'll regain any lost weight," Schulz explains. It's not meant for people looking to lose a few pounds quickly. Instead, it's designed for those living with obesity or diabetes who haven't found success with diet and exercise alone. The medication works best when combined with lifestyle changes, as Mindy's story demonstrates.

What You Should Know Before Starting

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

Mounjaro requires a prescription and regular medical supervision. While it's FDA-approved for Type 2 diabetes, many doctors prescribe it "off-label" for weight loss. The medication is part of a long-term treatment plan, not a quick fix. Cost and insurance coverage can vary significantly, so it's important to check with your insurance provider. As Mindy's experience shows, success often comes from combining the medication with sustainable lifestyle changes and having realistic expectations about both results and side effects.

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

What You Should Know Before Starting

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

The key takeaway from both medical experts and real experiences like Mindy's is that Mounjaro can be an effective tool for weight loss when used appropriately and under proper medical supervision. While it requires commitment and patience, the results can be significant for those who are good candidates for the medication. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

More For You

Elizabeth Skordinsk countessofshopping Countess of Shopping
Copyright countessofshopping/Instagram
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.

Balancing nutrition while dealing with appetite suppression can feel like navigating uncharted territory. For Elizabeth Skordinski, this challenge became a reality when she began her Mounjaro (tirzepatide) journey that led to an impressive 47-pound weight loss. While the medication helped control her appetite, Elizabeth quickly discovered that thoughtful food choices and proper hydration were critical for managing side effects and maintaining energy. Follow along with Elizabeth's daily routine to discover practical, protein-rich meal ideas and simple hydration hacks that can make your own weight management journey more successful, whether you're using medication or not.

Starting the Day Right with Hydration

Staying hydrated is crucial when taking Mounjaro, and Elizabeth starts her day with intention. "I'm completely obsessed with LMNT Electrolytes," Elizabeth shares as she describes her morning routine beginning with a big glass in her 40-ounce Stanley tumbler. She pairs this with black coffee to kickstart her day. The electrolyte blend, containing 1000mg of sodium, 200mg of potassium, and 60mg of magnesium, has helped Elizabeth manage common Mounjaro side effects like headaches and fatigue.

Electrolyte Ice: A Game-Changer for Flavor

When appetite is suppressed by Mounjaro injections, finding exciting ways to stay hydrated becomes essential. "I really found that I need to have foods each day that I'm excited about because I can't eat that much because of the Mounjaro injection," Elizabeth explains. She creates flavored ice using LMNT electrolyte packets in raspberry and watermelon flavors (her favorites) as well as citrus options. Using special ice molds for round ball and nugget ice shapes, Elizabeth makes hydration more appealing while ensuring she replaces electrolytes lost through daily activities and exercise.

Protein-Packed Sous Vide Egg Bites

Getting enough protein is a priority on Mounjaro, and Elizabeth has a smart solution. "Protein, protein, protein is the name of the game with Mounjaro weight loss," she emphasizes while demonstrating how to make homemade sous vide egg bites similar to those at Starbucks. Using a dash egg cooker, she combines eggs, heavy cream, sausage, cheese, and fresh vegetables to create 12 protein-rich bites. Elizabeth involves her seven-year-old son in the cooking process, teaching healthy habits while preparing meals that can be frozen for easy meal prep throughout the week.

The "LA Salad": Nutrient-Dense and Satisfying

Elizabeth's midday meal showcases her approach to nutrition while on Mounjaro. "I have coined this, if you haven't heard me talk about my LA salads, then you need to know," Elizabeth says while building her creation. She starts with a generous base of organic lettuce and romaine, then adds a flavorful pineapple salsa (just 10 calories per tablespoon) as dressing. The protein comes from a mixture of 93% lean ground turkey, black beans, and pinto beans seasoned with taco mix. Elizabeth tops it with a small amount of Mexican cheese and sour cream for satisfaction, noting that beans provide filling fiber and affordable nutrition.

Smart Snacking with Protein Chips

Even snacks can be protein-focused when managing appetite on Mounjaro. "I paired this with Quest protein chips," Elizabeth mentions, showing how she enjoys just half a bag of the chips alongside her salad. She's particular about flavors, preferring the purple bag over the green variety that her son enjoys. This mindful approach to portion sizes reflects how Mounjaro has changed her relationship with food, allowing her to stop eating when satisfied rather than finishing everything on her plate.

Dinner: Balanced and Portioned

Dinner demonstrates Elizabeth's practical approach to evening meals while on tirzepatide. "I didn't eat the whole thing. In fact, I only ate half the pork chop and I ate half the vegetables because I was way too stinking full," Elizabeth shares about her dinner from a low-carb meal delivery service. Her husband (whom she calls "the Count") prepared the meal for her while she was working, showing how planning and support systems can help maintain healthy eating habits even with a busy schedule.

Protein Ice Cream: Sweet Treats Without Sacrifice

Ending the day with something satisfying doesn't mean abandoning protein goals. "I'm obsessed with protein ice cream. It's easily 20 to 40 grams of protein per serving," Elizabeth explains while starting a batch that needs to freeze for 24 hours. This thoughtful approach to dessert allows her to satisfy cravings while maintaining her nutrition priorities. She finishes her day as she started—with hydration—enjoying a decaf coffee and more water with electrolytes to support her body through the night. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Do you want to lose more than 40 pounds? While it might seem intimidating to embark on a major weight loss journey, there are lots of weight loss warriors who have shared their success stories to keep you inspired and motivated. Many of them have revealed the easy and doable lifestyle changes they made that enabled them to slim down and keep the weight off. Here are 20 tips from nine men and women who have lost up to 165 pounds to help you achieve your weight loss goals.


Indya Ago Lost 120 Pounds by Learning How to Have a “Balanced” Approach to Food

@indyaagos

Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance. when I first started my weight loss journey, I used to restrict myself so much, I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for. Which just led me to cycles of binging, and creating a very unhealthy relationship between nutrition and my body. Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power. WIEIAD DEETS: 💚 breakfast: protein, pancakes, egg, white scramble, turkey bacon 💚 snack: fruit, salad, and protein smoothie 💚 lunch: birria tacos + veg 💚 dinner: seafood boil Babe, if you’re ready to finally create a lifestyle transformation that’s sustainable while still eating all of the foods that you enjoy, I would love to work with you. I’m now accepting new clients, the link is in my bio. Let’s get to work! #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #caloriedeficit #summerbody #nutritioncoach #fitnesscoach #mindset #mindsetcoach #mentalhealth #weightlosstransformation #fatlosstips #fatlosstransformation #whatieatinaday #highprotein

Indya Agos (@indyaagos) is a weight loss warrior and coach who lost a whopping 120 pounds via natural methods. “Something I tell my clients when they first start coaching with me is that in order for these results to be sustainable we have to create balance,” she says. “When I first started my weight loss journey, I used to restrict myself so much,” she continues. “I would demonize so many different kinds of foods that diet culture had brainwashed me, and into believing were the reason why I wasn’t able to reach the results I was looking for.”

She Also Educated Herself on Macronutrients

Indya previously suffered from “cycles of binging, and creating a very unhealthy relationship between nutrition and my body,” she maintains. “Through proper education on macronutrients, I was able to heal this relationship. And this is how I help my clients and maintain their goals as well. Education is power.”

RELATED:15 Reasons Why You May Not Losing Weight While on Ozempic

She “Started Slow” and Learned “Self-Trust”

@indyaagos

If you wanna lose 80 pounds next year, I’m gonna tell you exactly how to do it! No gatekeeping the secret to success here. The number one thing that you need to get clear on, is the amount of time it’s going to take you to achieve your goal, the amount of effort required for you to get there, and, of course, why it’s so important to you. Setting a realistic expectation for yourself, while also simultaneously connecting with your why is the first step to create the foundation. You need to be successful through 2024. When you understand that this journey is going to take time, it’s going to require sacrifice, it’s going to require you stepping so far out of your comfort zone, that you may be paralyzed by fear at times. But being okay with the discomfort. Surrendering to knowing that in those moments of uncertainty, in those moments of insecurity, and discomfort, are facilitating growth. Connecting with knowing that, allowing yourself to grow, is what is going to help you reach your goals. And not only reach your goals, sustain those achievements. Baby, 2024 can be your year, and the first thing that you need to do, is get your mindset right. Know why you’re on this journey, know what you need to do to get from point A to point B, and set yourself up for success. Start building the mindset, habits, and routines into your daily life now in order to be successful 2024. and if you’re ready to take the next step, you’re ready to invest in yourself. I’m now accepting applications for January. The link is in my bio let’s get to work!🤘🏽 #weightlosstransformation #weightlosstips #weightlossjourney #weightlossgoals #weightlosscoach #weightlosshelp #weightlosschallenge #fatlosstips #fatlossjourney #nutritiontips #mindsetcoach #newyearsresolution #newyearnewme #nutritioncoach #fitnesscoach

In another video, Indya reveals another tactic that helped her lose so much weight. “You got to start slow,” she says. “If you approach this from an all or nothing mentality, you are only setting yourself up for failure. A big part of this journey is regaining self-trust. You are so used to letting yourself down. The way that you build trust with yourself again is by following through with the promises that you've made to yourself.”

And Took a Deep Dive Into Her Failed Attempts at Weight Loss

Another thing she did is “going to require you to dig deep,” she says. “We need to figure out what your main excuses or your repeated point of failure chances are. You've been stuck in the same exact cycle, repeating the same narratives as to why you haven't been able to be successful in the past. If your story is that you never have any time, then we need to figure out why you're not prioritizing making time. People make time for what's important to them. If the story is that you are overwhelmed and you have no idea where to start, then it is time to reach out for help so that you have a plan of action as well as guidance.”

Raven Norwood Lost 165 Pounds By Cutting Processed Foods From Her Diet

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Raven Norwood, 28, of Huntington Beach, California, started her weight loss journey at 212 pounds and has managed to drop down to 155 pounds, losing 165 pounds in two years. In an interview with Body Network, she explains that she used to eat food containing several dyes, fast food, and packaged food with GMOs, too much MSG, and preservatives. While she didn’t eliminate “any specific food groups because balance is the key to longevity,” she did cut the above from her diet and started cooking her own meals “as much as possible.” Creating healthy relationships with all food groups is so important when it comes to keeping the weight off, she stresses. “Balance is key, so, if I want a cookie here and there, I eat the cookie… no biggie!”

RELATED: 20 Incredible Ozempic Success Stories of All Time

She Also Amped Up Her Water Intake

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Raven adds that “lots of water” keeps her hydrated and feeling full. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

She Fell in Love with a Boutique Fitness Method

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Raven also encourages finding a fitness form that you love. She discovered rowing at her local Row House. “I love how boutique and specialized gyms are getting more recognition! When I first found Row House, I had never seen a gym dedicated to rowing,” she says. “And on top of that you get floorwork exercises, group fitness and the wonderful community that comes along with it! I think a lot of people would benefit from boutique gyms.”

She Took Progress Pictures

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Progress photos were also an important part of Raven’s weight loss journey. “Sometimes your mind will play tricks on you, and make you feel like you haven’t done as much as you have,” she says. If she feels discouraged, she will look at her “Day 1” photo and it will provide instant motivation. “Take photos because your mind will play tricks on you, but those photos won’t,” she says.

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

Dils Less Lost 50 Pounds by Not Drinking Coffee on an Empty Stomach

Dils Lee (@dilshealth) lost 50 pounds by making a few simple lifestyle habit changes, which not only aided in weight loss, but were a game-changer in her overall health, especially with her inflammation and hormonal imbalance. One of the first changes that she made? “I stopped drinking coffee on an empty stomach and started making my breakfast look like this,” she said. “Drinking coffee on an empty stomach can lead to bloating, nausea, and anxiety, and it can also raise your cortisol levels, which can negatively impact ovulation weight and hormonal imbalances.”

She Also Switched From HIIT to Low Intensity Workouts

You don’t have to do HIIT workouts to lose weight. The second change that she made “was stopping all high intensity training while I was losing weight,” she said. “I found that I harbored a lot of inflammation in my face, arms, body, stomach, and legs everywhere.” Instead, she opted for lower intensity training. “Basically, by switching to lower intensity workouts, I've found that my waist has drastically come in. My stomach is much more flat, and I'm actually building a lot of tone and muscle in my arms and legs,” she says.

And, She Prioritized Sleep

“The fourth change that I made is that I introduced a healthy sleep routine,” Dils reveals. “My routine includes using supplements like magnesium and then not using my phone an hour before bed. Prioritizing sleep will help your body recover after physical activity. It'll also help with hormone regulation, metabolic regulation, stress and emotional wellbeing.” What are the health benefits of sleep? According to the Sleep Foundation, getting enough z’s is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

Joseph Graham Jr. Lost 75 Pounds By Jump Roping and Doing Pushups

@theguywiththepinkshoes

🎟️ before and after - 50 lbs (weight loss transformation)🔥 show people where you started🌸✌🏾 #WeightLossJourney #WeightLoss #Fittok #jumprope #jumpropechallenge #transformationchallenge #HealthyLiving #FitnessGoals #BeforeAndAfter #BodyPositivity #WellnessWednesday #GlowUp #FitnessMotivation #LifestyleChange #DietTransformation #MindBodySoul #SelfLoveJourney #EmpowerYourself #FitnessInspiration #ChangeIsGood #WeightLossStory #ProgressNotPerfection #InspireOthers #WellnessTransformation #MotivatedMindset #FitnessJourney #PositiveChanges #NewYou #HealthyHabits #fyp #foryourpage #beforeandafterweightloss #ilikewhenitrains

No gym, no problem. Joseph Graham Jr. (@theguywiththepinkshoes) is a fitness influencer and “crossrope athlete” who lost a whopping 75 pounds and toned up his dad bod by jumping rope and doing push ups at home. He does “harder” push ups, he says. “It's not enough to just do as many as you can and do them fast. Once you feel comfortable doing pushups, once you feel like you've kind of got it down, you have to start making it harder for yourself,” he explains. “The resistance is what builds the strength, right?

Alexandra Lost 40 Pounds by Eating the Same Meals Every Day

Online fitness coach Alexandra (@alexx.fitt) personally lost 40 pounds by eating the same meals daily. “For 1-2 months I ate the same meals every single day why? Because I was confused I didn’t know what to eat or where to start so I ate the same thing everyday,” Alexandra confesses in the caption of her video.

She Also Walks 10,000 Steps a Day

In another video she reveals that walking 10,000 steps a day was also key. “I weigh around 150lbs so walking 10k steps burns an extra 300-400 calories a day without spending hours on the stair master,” says Alexandra. “Walking can be done anywhere you don’t have to get fancy gym clothes you can literally walk in your pjs,” she adds. And, it helps regulate hunger. “Walking is not an extremely difficult exercise and it can help regulate your appetite hormones and reduce feelings of hunger,” she says.

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

David Tuckfield Lost 60 Pounds EMS Workouts

David_Tuckfield7David Tuckfield

David Tuckfield, 61, dropped 60 pounds and reduced his body fat by 23 percent in 16 months by incorporating electro muscle stimulation (EMS) workouts into his routine, which he discovered at BODY20. “I was very skeptical when I first tried the EMS workouts. I was shocked after my demo workout how much I felt a difference,” he told Body Network. “For me, the amazing thing about the EMS workouts to me is that I can actually feel or sense my muscles. That was something that I had never experienced. At first I could feel them only during the workouts, but now when I exert myself I can discern which muscles are engaged. I don’t have huge or impressive muscles, but that I am more in-tune with the muscles I have. It is a good feeling to feel your muscles engage when you do an activity.” Another “great thing” about the workout “is that you really get a full workout (or better) in 20 minutes,” he says.

He Also Set Long-Term Goals

David_Tuckfield5David Tuckfield

He also started looking at weight loss as a long-term goal. “Don’t think short term. Think of it as a very long journey,” he suggests. “You will plateau, and you should just be comfortable with that. If you don’t stress out about the plateaus, you will eventually work through them.” Daily weigh-ins also helped him. “If you’ve gained weight, ask yourself what you did yesterday that would have made you gain weight. Usually the answer is obvious,” he says.

Joy Maria Lost 70 Pounds with Hot Girl Walks

@therealjoyymaria

Replying to @177777734 this is exactly how I did & you can too 🫶🏽🥂 #postpartumweightloss #weightlosstransformation #fatlossjourney #weightlossgoals #greenscreen

Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months with the help of, wait for it, “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” She started walking to her errands, walking to and from workouts, and whenever else she could get steps in.

She Also Followed a Meal Plan

@therealjoyymaria

Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss

“If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she adds, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.” She also followed a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

Gen Cohen Lost 50 Pounds by Doing the 12-3-30

Gen Cohen, CNC, lost 50 pounds by doing a few different workouts, including the 12-3-30.

She said that “rather than subscribing to some crazy fitness routine, I'd commit to lifting weights three maximum four times per week and prioritize getting a 60 minute walk in per day,” in a video. “You can go to the gym and do 12-3-30. You can take your dog for a walk. You can get a walking pad and put it under your desk. I don't care how, just 60 minutes of walking.”

Joan Henning Lost 130 Pounds with Keto

Joan_HenningJoan Henning

In 2019, Joan Henning started her 130-pound weight loss journey with the keto diet.“ I was able to start keto,” she says. She stayed on the low carb diet for “months.” While on keto, “I probably lost about 10 pounds because keto, it comes off quickly,” she said.

💪🔥Body Booster: Start your weight loss journey slowly and avoid an all-or-nothing mentality to prevent setting yourself up for failure. Focus on regaining self-trust by consistently following through with the promises you make to yourself.

Sharon_Schwartz1
Sharon Schwartz
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.

Sharon Schwartz, 61, struggled with obesity her entire life, with her weight yo-yoing between 154-175 lbs. After being diagnosed with prediabetes in 2022 and topping the scales at 200 pounds, the nurse anesthetist took charge of her life and changed one thing – everything. With the help of Mounjaro and an overhaul of her diet and exercise routine, she dropped down to 112 pounds. "I was bullied and fat-shamed for many years. I even lost the job of my dreams because I was short and curly-haired and heavy - the man interviewing me told me this,” she tells Body Network. Here is her story and everything she did to lose weight.


Mounjaro Changed Her Life

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in handShutterstock

After struggling to lose weight on her own for many years, Sharon sought the help of medical professionals and started taking Mounjaro. “This is the kind of care that obese people like me have dreamed of and have fought for. Before, the last time I tried to lose weight, I was running 7 miles/day, and I realize now that I ran to prove to myself I was still worthy.”

Walking

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Walking is Sharon’s go-to form of fitness. “I enjoy sightseeing while exercising. Love getting steps in!” she says. She also enjoys walking in the sand because it “builds muscle” and is a “great excuse to be at the beach!”

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

Swimming

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Another workout that helped Sharon lose weight was swimming. “Your whole body gets a workout!” she says. She also treads water with ankle fins, providing “great resistance for glutes and thighs.”

Lifting Heavy Ropes

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Sharon also says that “lifting heavy ropes” is an effective workout and has helped her get in shape. “It is great for shoulders,” she says.

Here Is What She Eats in a Day

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Sharon, a pescatarian, aims for 20 grams of carbs per meal. “Breakfast is usually Kodiak Cakes pancake and a hard-boiled egg. I add peanut butter to the pancake,” she says. Lunch is a low-carb wrap with cheese or tuna salad and sliced veggies. “Nuts are often my go-to snack,” she adds. For dinner, she has a low-carb homemade pizza, a piece of fish, baked tofu, Impossible Burger, tofu fried riced cauliflower, or salad. And, for dessert, she eats an Atkins bar. “Double chocolate brownie is my favorite!” she exclaims.

She also drinks a Fairlife low-carb protein shake in between breakfast and lunch. “Meeting my daily protein needs of 60gms/day is difficult otherwise,” she says. Every once in a while, she has a very small piece of homemade sourdough bread. “Baking is my hobby and a great way to meet people and make new friends!” She has eliminated white bread, pasta, rice, and potatoes from her diet. “No empty calories or high-carb desserts. No food without a purpose (mindless snacking),” she adds.

RELATED:20 Possible Ozempic Side Effects

Weight Loss Buddies

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One of Sharon’s biggest tips is to find a weight-loss buddy. “Do it with a friend,” she says. “Hold each other accountable. Find a friend or colleague and ask them to join you.”

Ask for Outside Help

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Also, don’t be afraid to ask for help. “I used Hello Alpha's program for nutritional and emotional encouragement,” she says. “Get help from a nutritionist and a women's health practice like Hello Alpha for shots. They stop constantly thinking about food. Set short, easily reachable goals.”

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

Reward Yourself

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She also recommends rewarding yourself for reaching your goals with clothing instead of food. “To reach a big goal, treat yourself to a spa day, massage, or makeover. Something you wouldn't ordinarily do,” she suggests.

She Hopes Weight Loss Injections Will Become More Common

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Sharon is a big fan of weight loss injections. “Weight loss injections are becoming more accepted for conditions other than obesity. It is my hope that insurance companies will see them more as a gold standard rather than as an outlier and improve coverage of them!” she says.

Related: Andrea Simulus Flaunts Chiseled Abs and Reveals Secret to “Stop Hating Crunches”

Now, She’s Working As a Model

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Sharon feels like the healthiest version of herself. “It’s so common for obese folks to feel that we are not good enough, not pretty enough, not enough. Now, 6 months later, my life has changed. I'm more confident with myself and working as a model!" she tells us.

💪🔥Body Booster: Incorporate walking into your daily routine by exploring new neighborhoods or hitting the beach for an enjoyable yet effective workout that builds muscle. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

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.

We've all tried different ways to lose weight, often feeling frustrated when results don't match our efforts. When medication wasn't working for Mindy, a stepmom from Oregon, she decided to try Mounjaro. Now, after seven months on the medication, she's sharing her complete experience – from managing side effects to achieving real results – to help others make informed decisions about their own journey.


After finding limited success with phentermine, Mindy discovered Mounjaro through coworkers who were seeing results. Her candid account covers everything from practical injection tips to managing side effects. Here's what she learned during her seven-month journey to losing 25 pounds.

Getting Started: The First Steps

"My doctor stopped me using phentermine since I wasn't really losing weight on it," Mindy explains in her post. After seeing others' success, she inquired about Mounjaro. "Luckily through my hospital job, there was no prior authorization needed and it was a $10 copay for a month's supply." She started at the lowest dose of 0.5mg weekly injections, later increasing to 2.5mg, and eventually to 7.5mg.

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

Key Tip: Managing the Side Effects

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The transition wasn't always smooth. "The worst of it was nausea and vomiting, wanting to vomit all the time," Mindy reveals. She experienced "vomiting, diarrhea, decreased appetite, heartburn, bloating, belching, constipation, fatigue, hypoglycemia." Her solution? "I had to ask for an anti-nausea medication, which was a lifesaver." The generic Zofran (ondansetron) helped significantly: "It's just a little small tablet that you put under your tongue and it dissolves and it stops you from wanting to throw up."

Essential Guide: How to Do the Injections

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"I had never injected myself with anything ever before. This was kind of scary for me," Mindy shares. Her key advice: "You're supposed to take the needle side and gently lay it on the skin." She warns against common mistakes: "Instead of putting it flush to your arm and just lightly, he decided to push down into the fat... it was really painful because you're not supposed to put it that deep."

Understanding Appetite Changes

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The impact on appetite was immediate: "You just immediately after your injection, your appetite decreases later that day," Mindy notes. "You don't have the cravings you would once have... my normal sugar cravings, my craving for ice cream, I'm just like whatever." However, she emphasizes the importance of maintaining some food intake: "I kind of told myself, I better. I got to eat something. I don't want to go into that whole, your body's going to think you're starving mode."

RELATED: Coach Reveals Why You Will Never Burn Fat Until You Get These 4 Habits Right

Smart Meal Planning Tips

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Mindy adapted her eating habits to work with the medication: "When I was working, I would bring a lunch. It was just really small – three boiled eggs, little bit of salt and a yogurt and maybe some crackers if I needed it." She noticed evening appetite changes: "Come dinnertime, I don't care what we eat, I don't care how much I eat. I'm not usually hungry."

The Results Timeline

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"In seven months, I've lost 25 pounds," Mindy reports. Breaking down her progress, she shares: "I had lost 16 pounds in three months, which I was so grateful for. I wasn't watching the scale at all... I knew that was just going to worry me more and just freak me out."

Creating New Habits

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To manage cravings and stay occupied, Mindy found creative alternatives: "I design coloring books and I sell them on Amazon. It's so fun. If I'm really into the coloring book that I'm doing, I don't even want to stop to find sweets." This replaced her previous routine of "having ice cream on the couch watching YouTube videos."

Long-Term Success Strategy

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For sustainable results, Mindy's doctor suggested "taking one shot every other two weeks because of the bad side effects." She found that while exercise wasn't essential for her weight loss, her doctor noted that "it would probably have been a lot more" with regular physical activity. She discovered The Body Project on YouTube, appreciating that "there's super beginner level... he takes breaks, acting like he needs a break, but he really doesn't."

What Is Mounjaro?

Chicago, IL, USA - Jan 13 2024: One month supply of Mounjaro, an injectable medicine used to treat Type 2 diabetes.Shutterstock

As obesity nursing specialist Karen Schulz, MSN, CNS, explains, "We're at an exciting time in medical history. Medications are quickly becoming available that change the metabolic pathways that keep people with obesity from achieving a healthy weight." Mounjaro (generic name tirzepatide) is an injectable medication that works by targeting two hormones: GLP-1 and glucose-dependent insulinotropic polypeptide. "At its core, Mounjaro changes how your body reacts to food," Schulz notes. "It makes you fuller faster and alters your blood sugar levels."

RELATED: She Has Instagram-Famous Abs and Here Is What She Eats in a Day to Achieve Them

Benefits Beyond Weight Loss

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Research shows impressive results with Mounjaro. In a study of more than 2,500 adults with obesity, people taking 5 milligrams of Mounjaro for 72 weeks lost 15% of their body weight on average. Higher doses led to even more weight loss. As Schulz emphasizes, "When you see a medication have these impressive weight loss effects, it only makes sense to prescribe them to treat the disease of obesity. Obesity is one of the most common chronic conditions in the United States. And it causes a cascade of health problems for people. Medications like Mounjaro are a game-changer to help people live healthier lives."

Understanding Potential Side Effects

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As Mindy's experience shows, side effects can be significant but manageable. Common side effects include nausea, vomiting, diarrhea, decreased appetite, heartburn, bloating, and fatigue. However, working with your doctor to manage these effects, such as getting anti-nausea medication when needed, can make the journey more comfortable. It's important to note that side effects often increase with higher doses, so careful monitoring with your healthcare provider is essential.

Is Mounjaro Right for You?

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"Mounjaro and similar medications are long-term treatments. When you stop taking the medication, it's likely you'll regain any lost weight," Schulz explains. It's not meant for people looking to lose a few pounds quickly. Instead, it's designed for those living with obesity or diabetes who haven't found success with diet and exercise alone. The medication works best when combined with lifestyle changes, as Mindy's story demonstrates.

What You Should Know Before Starting

Weight loss injection pen - Mounjaro injection pen, medicines to help control blood sugar levels type 2 diabetes, and weight loss.Shutterstock

Mounjaro requires a prescription and regular medical supervision. While it's FDA-approved for Type 2 diabetes, many doctors prescribe it "off-label" for weight loss. The medication is part of a long-term treatment plan, not a quick fix. Cost and insurance coverage can vary significantly, so it's important to check with your insurance provider. As Mindy's experience shows, success often comes from combining the medication with sustainable lifestyle changes and having realistic expectations about both results and side effects.

RELATED: Lindsay Lohan Flaunts Washboard Abs: Here’s Her “Little Secret” to Looking Great at 38

What You Should Know Before Starting

Mounjaro - Tirzepatide with injection pen is an antidiabetic medication used for the treatment of type 2 diabetes to lose weight and control blood sugar. Copenhagen, Denmark - November 8, 2023.Shutterstock

The key takeaway from both medical experts and real experiences like Mindy's is that Mounjaro can be an effective tool for weight loss when used appropriately and under proper medical supervision. While it requires commitment and patience, the results can be significant for those who are good candidates for the medication. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time.

FACT CHECKED BY Christopher Roback
Evidence-Based

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

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

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

If you have a lot of weight to lose, it can seem hopeless and impossible. However, Samantha Costa, a 23-year-old influencer, lost a whopping 60 pounds in 3 months. In a viral YouTube video, she explains exactly how she did it, and a lot of it had to do with shifting her perspective and overall approach to weight loss.


Losing 60 Pounds in 6 Months with PCOS

Samantha_CostaSamantha Costa/YouTube

She starts with her backstory: In 2018 she was diagnosed with PCOS (polycystic ovary syndrome), which resulted in weight gain. “I fluctuate weight a lot and it also affects my periods. With that being said, because I was diagnosed with PCOS, I put on a lot of weight very fast, and it wasn't a type of weight that was healthy,” she said. Costa, who is five-foot-one, topped the scale at around 200 pounds. “Being in a place where I knew I wasn't healthy was really scaring me.” At the time she was able to drop 50 to 60 pounds in “five to six months” by going to Orangetherory and eating right. “I think I weighed around 196 pounds and I got down to around 135,” she specified.

Related: #1 Way to Flatten Your Stomach for Women, According to a Pelvic Floor Expert

The Power of Whole Grains

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Her main dietary change at the time involved swapping out white carbs with whole grain and whole wheat. “I literally had grilled chicken, pasta, grated cheese, and tomato sauce every single day because that's what made me happy,” she said. After graduating from college in May 2022, “and I honestly was a very steady weight of around probably 129 pounds to 140 throughout all of my senior year of college,” she felt like she was at a healthy weight for herself around 135 pounds. She spent the summer lifeguarding. “I was having a really fun time, and honestly everything was going very well,” she continued.

A Stressful Job Ruined Her Health and Happiness

Samantha_Costa2Samantha Costa/YouTube

However, in August she started her “big job at a big four company” and it was “the downfall of everything,” she claims. “I'm not going to talk too much about it, but the stress of that job, which I am no longer working in, was very, very hard for me.” She stopped working out and spent most of her free time isolating. Over a period of about 7 months she probably gained 60 to 70 pounds, and was “very, very sad,” she says. “I wasn't happy with how I looked and I was having a hard time with it, but it was more that I knew I wasn't healthy and I knew I needed to get healthy because of this. I would always tell myself, ‘You know what? You did it once. You can definitely do it again.’”

From 10,000 Steps to 500

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She couldn’t motivate herself to go to fitness studio again, “something that I used to love going to do,” she says. While she used to walk 10,000 steps a day, she “was lucky if I hit probably 500 steps a day because I was always at my computer, always doing something for work, and there was really just no time for me to do it.”

She Lost 10 Pounds in a Week and Kept Going

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Every day she looked in the mirror and told herself “in three months from now, you will look so much better. You'll feel so much better, which is the most important, and you will want to do things because you started.” Eventually she started seeing progress, claiming that she lost 10 pounds in one week, which she knew was water weight. Within a few weeks she noticed a “little bit of a difference” and once she started to see that difference, “it was a lot easier to believe in myself and notice that there was real progress happening and that there was change happening, which allowed me to keep going within my journey.”

Related: 11 Shoulder-Sculpting Workouts for Impressive Definition

The Secrets to Her Success

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She revealed that she did keto, which is “very hard to sustain,” she admits. “It was very hard for me to eat a certain amount of carbs every single day, and it was very hard for me to cut out sugar. I'm someone who loves sugar, but I knew that in order to be in a healthy place again, and in order to get to my goal in the most efficient way, especially with summer coming up, I needed to do something that would really change and really allow my body to adapt.” She also emphasizes the importance of protein. “Eating carbs is something that obviously we all need. I am not saying don't eat carbs. Please eat your macros. Please eat carbs. Please allow yourself to have the energy that you need. I'm just saying what I did was I lowered the amount of carbs that I ate, but I was still eating enough to feel energized to be able to go to the gym and to give my body what it needs.”

She Increased Intake of Proteins and Exercised

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Amping up your protein intake may help you lose weight. 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. She also went back to fitness studio four to five times a week, starting with gentle workouts and working her way up to more intense ones. She also recommends taking rest days.

Stay Motivated and Positive on Your Journey

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“In the beginning, you're probably going to feel like you can't do it and it's probably going to feel impossible, and if you are someone who doesn't feel like that, I give you so much credit because I've been there so many times and I felt like it was impossible every single time,” she adds. “The number one thing I want to tell you is to prove yourself wrong. Prove every single person that may have doubted you wrong. The only thing that matters is that you believe in yourself. The only thing that matters is that you have the mindset that will allow you to feel better, and every single time you question yourself, make one of those videos, take progress pictures, tell yourself that you are so much better than you were even one day ago, and if you are really having trouble starting, just try for one day.”

Related: Fitness Expert's $5 a Day Meal Plan for Fat Loss

💪🔥Body Booster: Increasing your protein intake and decreasing your carbohydrates is a scientifically backed tactic for weight loss. However, you still need a sufficient amount of carbs to stay energized.

Orisha Rè Lampkin Re fearlessrevolutionfitness
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Expert-Recommended

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

Do you want to lose weight and transform your body? Orisha Rè Lampkin, sensual fitness instructor and founder of Fearless Re'volution, helps ambitious, high-achieving women reconnect with their bodies, ignite their sensual energy, get fit, and lead their lives fearlessly and unapologetically. She went from a size 12 to a size 2, 167 lbs to 130, and wants to help others do the same. She reveals to Body Network that making three simple tweaks to her routine was game-changing, in more ways than one. “After over 30 years in the health and wellness space, you’d think I had it all figured out. But my body taught me something powerful: it wasn’t about working harder but working with myself. These three small changes—each one intentional, aligned, and deeply feminine—completely transformed my body, energy, and confidence,” she says.

I Switched from “More” to “Smarter” Strength

The first thing she did? “I used to be the ‘more reps, more burn’ type. But when I hit 40, that approach started to backfire—hello joint pain, fatigue, and plateaus. I pivoted to corrective and functional strength training, using the principles I’m certified in. My workouts now center around movement quality, not quantity—glute activation, shoulder mobility, and stabilizer strength,” she says.

How It Helped

The result? “Less inflammation, a more sculpted physique, and a body that feels strong, sexy, and resilient from the inside out. I finally look like I'm training, but I also feel like I’m thriving,” she says.

I Added Feminine Flow to My Conditioning

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“Along with the high-impact Tabata and circuits I used to live by, I began weaving in feminine flow—short sensual HIIT sessions that move with my energy instead of against it. These aren’t watered-down workouts. They’re precise, rhythm-driven, and deeply intuitive. I go hard when I’m peaking, then I melt into slow, fluid recovery phases that still burn—but feel like dance,” she tells us.

How It Helped

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How did it help her? “Especially during perimenopause, this shift helped me lean out without crashing my system. I stay fit, feminine, and magnetic—and I never feel like I’m punishing my body just to earn results,” she says.

I Always Activate My Sensual Core

“This one might surprise people: I never skip core—but I no longer isolate it with crunches. Every workout I do includes standing core engagement through pelvic tilts, spirals, rib cage mobility, and deep core activations. Think sensual strength with a purpose,” she explains.

How It Helped

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“These movements fire up the inner core (yes, including the pelvic floor), improve posture, and shape the waistline naturally. But more than anything? They make me feel powerful, centered, and like I own every room I walk into,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Aliza Olive, MD 2025 glp1enhanced
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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 on Ozempic or another GLP-1 and want to lose weight faster? “WARNING: Scrolling past the 7 W’s is a GLP-1 Mistake!” Aliza Olive, MD, a weight loss expert who co-founded GLP1Enhanced to help people on their weight loss journeys, writes in a new social media post. “You know that feeling when you’re doing all the things… but the scale’s moving slower than a sloth on NyQuil? Ever feel like you’re missing the secret sauce? Like, what’s the ONE thing keeping the scale from budging? So, you start searching for the one missing piece—maybe a secret supplement or that one viral hack… Except, real results don’t come from magic. The real results, that will last a lifetime, come from mastering The 7 W’s,” she claims. Here they are:

Weights

Weights, aka strength training, is a great way to lose weight faster on Ozempic. “Lift at least 2x per week. Muscle = faster metabolism = easier fat loss,” says Dr. Olive. 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.

Whole Foods

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Designing your diet around whole foods is also helpful. “Protein, fiber, and nutrients first (especially on GLP-1s)… but still room for the foods you love. Balance wins every time,” she writes.

Water

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Water and hydration are also essential. “Helps keep things… moving and keeps fake hunger at bay,” Dr. Olive explains. According to the Mayo Clinic, hydration is essential for various reasons. Water helps eliminate waste through urination, perspiration, and bowel movements, keeps your temperature regular, lubricates and cushions joints, and helps protect sensitive tissues.

Walking

Couple walk along road at sunrise. Couple talking a walk on hillside road with bright sunlight., sun, sunset

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Dr. Olive also recommends walking 8- 10k steps daily. It helps with “digestion support + calorie burn without exhausting yourself,” she says. A 2018 study published in Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of the 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.

Wake Up

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She also recommends waking up at a reasonable time. “Stop snoozing. The longer you lay there, the more excuses creep in. Just get up,” she says.

Wins

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She also recommends focusing on wins. “Start your day with one small win (like water before coffee) and ride that momentum,” she says.

Weekends

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And, finally, don’t neglect yourself on weekends. “Not every weekend is special. If they all were, none of them would be. Find ways to enjoy yourself without feeling like Monday is a reset,” she says.

Bottom Line

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The bottom line? Consistency and good habits will take you fat. “No gimmicks. No magic pills. Just small, powerful shifts that actually work,” she concludes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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 management medications like GLP-1 receptor agonists have transformed treatment options for many struggling with obesity, but they come with significant costs and potential pitfalls. Dr. Jennifer McCann, a board-certified OB/GYN and Obesity Medicine specialist, warns that simply taking these medications without proper guidance can lead to disappointing results. "As a provider, I'm frustrated because there are a lot of providers prescribing this medicine without any counseling about lifestyle changes with diet and exercise," says Dr. McCann. Understanding the right approach to these medications could save you thousands of dollars and prevent the frustrating weight regain cycle that many experience.

Muscle loss undermines your success

The weight you lose on GLP medications might come back with a vengeance if you're not careful about how you lose it. "If you're just starving yourself, you're gonna be losing your lean body mass and you're gonna gain the weight back and maybe even more," Dr. McCann cautions in her post. The reason is simple but often overlooked – muscle burns calories continuously throughout the day, and when you lose muscle instead of fat, your metabolism slows down. This metabolic downshift makes maintaining weight loss nearly impossible for many patients, according to Dr. McCann.

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

Protein intake becomes critical

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When appetite suppression kicks in, many patients struggle with getting adequate nutrition. Dr. McCann emphasizes that protein should be your top priority. "If you don't feel like eating on these medications, then you need to make sure you at least take in two things during the day," she advises. Those two non-negotiables are protein and water. Your muscles need protein to maintain their mass during weight loss, and without adequate intake, your body will break down muscle tissue for energy – exactly what you don't want during weight management.

Quality matters for protein sources

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Not all protein sources provide the same benefits during GLP-1 treatment. "I have always, for over a decade, recommended this Cornerstone meal replacement," says Dr. McCann. She explains that high-quality protein supplements with added vitamins and minerals can help ensure you're getting essential nutrients even when your appetite is significantly reduced. Two protein-rich meal replacements daily can provide the foundation your body needs while the medication works to control hunger and blood sugar levels.

Exercise preserves muscle function

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The second pillar of successful weight management on GLP medications is regular physical activity. "Resistance training is great. It helps build your muscle," Dr. McCann notes. You don't need to become a gym enthusiast overnight – even modest amounts of exercise make a difference. Dr. McCann suggests starting with just 15-20 minutes of activity and gradually increasing duration and intensity. This approach helps preserve muscle mass while the medication helps control appetite.

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

Compound medications are disappearing

Basrah, Iraq - November 24, 2023: photo of Mounjaro Weight Loss Pen in hand​Understanding Your New Relationship with FoodShutterstock

If you've been using compounded versions of GLP medications, significant changes are coming. "The compounded GLPs are gone," Dr. McCann states. She explains that tirzepatide (the active ingredient in Zepbound and Mounjaro) has been removed from the FDA shortage list, meaning compounding pharmacies can no longer legally produce it. Semaglutide (found in Ozempic and Wegovy) compounds will soon follow the same path, leaving many patients wondering about their options.

Manufacturer price drops offer relief

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Despite the end of compounded options, there's encouraging news for patients. "Don't panic. The companies have actually lowered their cash price, and this is great news for patients," Dr. McCann reassures. Brand-name manufacturers have introduced more affordable options in response to market demands and increased production capacity. These price reductions make the FDA-approved versions more accessible to patients who were previously relying on compounded alternatives.

Tirzepatide becomes more affordable

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For patients preferring tirzepatide (Zepbound/Mounjaro), Eli Lilly has created a more budget-friendly option. "Instead of having it in the auto-injectors, they are sending it in vials, just like the compounded pharmacies did," Dr. McCann explains in another post. This shift in delivery method allows for significant cost savings. According to Dr. McCann, patients can now get the 10mg dose for approximately $500 per month compared to $1,200-$1,500 for the auto-injector version when paying cash.

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How to access discounted medications

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Getting the discounted version requires specific steps. "Any prescriber should be able to send this from their EHR. They just have to look for the Eli Lilly pharmacy in their e-prescribe," says Dr. McCann. She notes that the 5mg, 7.5mg, and 10mg doses are all available at the $500 cash price. There's also an option for patients with insurance that doesn't cover the medication, priced around $650. These vials require self-injection rather than using the auto-injector device.

Special handling requirements

Ozempic Insulin injection pen or insulin cartridge pen for diabetics. Medical equipment for diabetes parients. Copenhagen, Denmark - December 15, 2023.

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These medications require proper storage to maintain effectiveness. "You do have a shipping cost in there. It does have to be shipped on ice because it needs to be refrigerated," Dr. McCann points out. This refrigeration requirement is standard for all GLP-1 medications, whether in vial or auto-injector form. The shipping costs add a small premium to the base price but still represent significant savings compared to previous options.

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The bottom line on GLP success

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Success with GLP medications requires a comprehensive approach. "Protein, exercise, keep your muscle so you at least have a chance of keeping the weight off," summarizes Dr. McCann. While the medications provide powerful appetite control and metabolic benefits, they work best as part of a complete strategy. By focusing on preserving muscle mass through adequate protein intake and regular exercise, patients maximize their chances of maintaining weight loss long-term, even as medication options and pricing continue to evolve. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.