How I Lost 75 Lbs Walking, Swimming & Quitting Processed Food

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        I Lost 75 Pounds By Walking, Swimming, and Mounjaro
    Here is everything Sharon Schwartz did to go from 200 to 112 pounds.
By Leah GrothAug 23, 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
               [email protected].

        Sharon Schwartz
    
By Leah GrothAug 23, 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
               [email protected].
Nutrition & Diet
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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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.
proteinsustainable weight losscarbswalkingsuccess stories & transformationsozempicweight loss

        
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Nutrition & Diet
        I Lost 75 Pounds By Walking, Swimming, and Mounjaro
    
        Sharon Schwartz
    
By Leah GrothAug 23, 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
               [email protected].
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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
Shutterstock
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.

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Nutrition & Diet
        I Lost 50 Pounds in 8 Months by Walking
    
Copyright vCloudInfo/YouTube
By Leah GrothJul 15, 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
   Alek Korab
✓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.
You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption.
He Wants to Help Inspire Others with His StoryCarlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.
He Tipped the Scales at 250Shutterstock
He explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.
He Set a Goal to Walk 3 Miles Every DayShutterstock
“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.
He Was Inspired by Someone Who Did a 5K DailyShutterstock
He says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”
It Took Him an Hour to Walk 3 Miles or 7,000 StepsShutterstock
He explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.
It Wasn’t “Too Taxing” On His BodyShutterstock
“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”
He Started Working Out with a TrainerShutterstock
He also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.”
He Walks No Matter WhatShutterstock
He reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”
He Also Logged His FoodShutterstock
Walking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”
He Lost 55 Pounds in 7 MonthsShutterstock
Over 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”
After 8 Months, His Weight Stabilized at 205
Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”
He Hopes His Story Will Help Others“I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.” And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.
Fitness & Workouts
        I Lost 50 Pounds in 8 Months by Walking
    
        I Lost 50 Pounds in 8 Months by Walking
    
        Copyright vCloudInfo/YouTube
    
By Leah SuzanneMay 10, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
You don’t need to spend a lot of money on a fancy gym membership or a personal trainer if you want to get into shape and lose weight. According to one weight loss warrior, all you really need is a pair of good walking shoes. Carlo, a home assistant expert and social media influencer, lost a whopping 50 pounds in 8 months with the help of daily walks. In a viral video, he explains exactly how he did it. “I lost around 50 pounds basically walking an hour every day. I decided to make a video showing the progress so I could look back at it and keep myself both motivated and accountable,” he writes in the caption. 

                He Wants to Help Inspire Others with His Story
            
        Carlo explains that he took a break from social media, “a step back and I started focusing on my health. I was about 250 pounds at the beginning of this year. And I've always enjoyed watching these transformation videos of people who, you know, they've done things, they've done some weight loss. I find it very inspiring. So I've had some success with my journey. So I thought I'd make this video just to add my voice to the mix out there,” he says.

                He Tipped the Scales at 250
            
        ShutterstockHe explains that he started his weight loss journey in January, 2020, tipping the scales at 250 pounds. “This was by far the highest I've been. I've always struggled with weight loss. I've definitely lost some weight here and there. It's always been like, sort of attached to something else. So the kids had sports, and maybe during their practices, I would walk and I would begin to lose some weight. I'd find some success, but when the season ended and the practices stopped, I would stop and the weight would come back.

                He Set a Goal to Walk 3 Miles Every Day
            
        ​Here’s How Many Calories You Can Burn WalkingShutterstock“This time around, I decided to do walking again. So I definitely wanted my journey to be something that I could do for the long haul. Something that I could sustain, just keep moving the whole time. So I tried to walk every single day, three miles. It was basically the goal I had,” he says.

                He Was Inspired by Someone Who Did a 5K Daily
            
        ​Your Sustainable Path ForwardShutterstockHe says that he was “inspired” by someone he saw on Twitter “who was doing a 5K every day for a hundred days,” he says. “I said, you know what, I'm gonna try to do this. I'm gonna try to walk, not really run, but just walk 5K every day for a hundred days and see where it gets me.”

                It Took Him an Hour to Walk 3 Miles or 7,000 Steps
            
        ShutterstockHe explains that some days he walks at a slower pace, especially when he doesn’t feel like walking. “I don't wanna do this, but I'm gonna get it done. So even if you just walk at a slow pace, it's better than not doing it at all.” He ends up walking three miles in an hour, or 7,000 steps.

                It Wasn’t “Too Taxing” On His Body
            
        ​Don’t Increase Walking Too FastShutterstock“It was something that wasn't too taxing on my body. I did it every single day, getting to about 115 straight days.” He says the weight loss started, and “progressively came down every day.”

                He Started Working Out with a Trainer
            
        ShutterstockHe also started working out with a personal trainer and strength coach. “I wanted to walk, but I also wanted to do some strength and try to up my metabolism, up the muscle growth, in addition to cardio, just to lose weight,” he says. He learned how to do body weight exercises, like pushups, sit-ups, “just normal calisthenic things.” However, “the anchor to everything was the walking.” 

                He Walks No Matter What
            
        ​Walk for 30 MinutesShutterstockHe reiterates that even when he gets home late, he makes sure to walk. “I'm gonna put that time in. I'm gonna trust that process, and I'm gonna just keep working at this.”

                He Also Logged His Food
            
        ​1. Track Your Food IntakeShutterstockWalking also helped him with his eating. “If you walk every day, then maybe you snack a little less. I was logging all my food.” He says that the daily habit helped him “stay on that right path.”

                He Lost 55 Pounds in 7 Months
            
        ​Fine-Tuning Your Medication ProtocolShutterstockOver 7 months he went from 250 down to 195, losing “a good 55 pounds with maybe one to two days a week of strength training, and then seven days a week of walking, just walking every single day.”

                After 8 Months, His Weight Stabilized at 205
            
        Now his weight has stabilized at 205. “It's a good 50 pound loss for me, which is great. My energy is super high. My cardiovascular is a lot better. I can run more. I've started jump roping. That's a new thing that I've added to my workout routine.”

                He Hopes His Story Will Help Others
            
        “I just wanted to share this story with others. I'm just a normal dude. I'm 47, so creeping up on 50, just trying to get back in shape, trying to change the chemistry of my body, the composition of my body to lead a healthier lifestyle, which I think is good for everyone.”
Nutrition & Diet
        She Lost 50 Pounds in Just 3 Months With Mounjaro
    
        I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest Update
    
        Copyright Dr Emma Anders/YouTube
    
By Christopher RobackMay 02, 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.
Like millions struggling with weight loss, Dr. Emma Anders tried countless diets before finding something that actually worked. Her dramatic 50-pound weight loss journey offers valuable insights for anyone fighting the battle of the bulge. Read on to discover her honest account of what really happens when a doctor becomes the patient.

                My Body Finally Responds Normally to Food
            
        I’m a Doctor Who Lost 50 Pounds With Mounjaro and This Is My Honest UpdateCopyright Dr Emma Anders/YouTubeDr. Anders noticed immediate changes after starting Mounjaro. "I definitely feel healthier just for taking it," she explains in her post. The medication allowed her to maintain a calorie deficit without feeling terrible or unable to function. Within weeks, she began experiencing proper fullness signals after eating—something that had been missing before.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

                You Don't Need to Count Every Calorie
            
        ShutterstockFreedom from constant calorie tracking has been liberating for Dr. Anders. "I could not imagine a life more tedious than one where I have to track calories," she admits. Instead of obsessive counting, she estimates consuming between 1,000-1,500 calories daily, with some natural variation based on her body's signals. The medication helps her maintain this balance effortlessly.

                Your Hunger Signals Will Change
            
        ​Worst: Highly Processed, Greasy, or Fried FoodsShutterstockThe improvement in mind-body connection has been transformative, according to Dr. Anders. "I have a much better mind-body connection because of the Mounjaro," she shares. Before treatment, her body constantly demanded "more, more" regardless of actual need. Now she can truly hear what her body is asking for, allowing her to respond appropriately to genuine hunger.

                Your Relationship With Processed Foods May Shift
            
        ​Junk Foods: The Triple ThreatShutterstockOne surprising change was Dr. Anders' evolving food preferences. "I'm going more and more for whole foods and getting rid of as much ultra-processed food from my diet as I can," she reveals. Her body now responds differently to food types—processed foods provide immediate fullness but leave her hungrier the next day, while whole foods create better baseline hunger control.
RELATED: 5 Things to Know Before Taking a GLP-1 Drug, According to a Nurse Who Takes It

                You Can Still Enjoy Food While Losing Weight
            
        Shutterstock
Unlike previous diet attempts, Dr. Anders hasn't put her life on hold while losing weight. "I've never said 'I'm on a diet now, let's not enjoy life, wait till I'm thin then we enjoy life,'" she explains. Instead, she's made sustainable changes while still enjoying occasional treats like scones with jam and cream during family trips.

                Rethink Your Weight Loss Goals
            
        ShutterstockAs her journey progressed, Dr. Anders' goals shifted significantly. "My goal is no longer weight related," she shares. Having reached a healthy BMI of 25 (down from 34), she now focuses on eating more whole foods, feeling her best daily, and developing a sustainable relationship with food that allows for social enjoyment—a major shift from purely numbers-based targets.

                Your Clothing Size Will Change Dramatically
            
        ​The Power of AccountabilityShutterstockThe physical transformation has been remarkable. "I've gone from a dress size 20 being very tight to a size 10 being quite snug," Dr. Anders notes. This nine-size drop occurred over just three months, forcing her to completely overhaul her wardrobe. Fortunately, she had kept her smaller clothes from her twenties, many still with tags attached.

                Side Effects Can Be Manageable
            
        12 Signs You’re Eating Too Much ProteinShutterstockDr. Anders experienced just one persistent side effect on Mounjaro. "I only ever have one side effect on Mounjaro and that is going dizzy when I stand up," she explains. This postural hypotension has become more noticeable over time, requiring her to stand and count to ten before moving when getting up at night—a small price to pay for the benefits she's experienced.
RELATED:20 Possible Ozempic Side Effects

                You May Not Need to Increase Your Dose
            
        ​What Research ShowsShutterstockInterestingly, Dr. Anders has maintained her initial low dose throughout her journey. "I am still on 2.5 milligrams of Mounjaro. I haven't increased my dose because I am losing weight on 2.5 milligrams," she clarifies. This contradicts the common assumption that higher doses are always better—her experience suggests finding the minimum effective dose may reduce side effects while still delivering results.

                Exercise Can Wait Until You're Ready
            
        ShutterstockDr. Anders initially paused her exercise routine when starting Mounjaro. "I didn't exercise for the first time in years for the first few weeks," she admits. This strategic decision helped her adapt to the medication's effects before introducing additional variables. Once adjusted, she gradually reintroduced running and weightlifting, finding it complemented her new eating patterns.

                Weekly "Shock" Days Keep Your Metabolism Active
            
        ​Myth 1: Weight Gain Comes From Eating FatShutterstockTo prevent metabolic slowdown, Dr. Anders incorporates regular higher-calorie days. "If you go into a calorie deficit for any length of time, our bodies adapt by burning fewer calories," she explains. These strategic "shock" days—typically once weekly—help maintain her metabolic rate while providing psychological benefits, reminding her that "not every day needs to be a diet day."
RELATED:What Happens to Your Body When You Stop Taking Ozempic

                The Ultimate Goal: Eliminating Processed Foods
            
        ShutterstockDr. Anders' next experiment involves a month without processed foods. "For the whole of February I only want to eat unprocessed food and see what happens," she reveals. This challenge isn't about weight loss but discovering if eliminating processed foods might normalize her hunger signals completely—potentially even allowing her to maintain her results without medication long-term.Remember: Weight loss medications affect everyone differently. What worked for Dr. Anders may differ from your experience. Always consult with healthcare professionals before starting any medication or weight loss program. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 40 Pounds in 5 Months by Walking and These Easy Habits
    
alexx.fitt/TikTok
By Leah GrothMay 14, 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
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Weight loss can be a tricky equation. However, there are many people online sharing their success stories who have shared the healthy habits responsible for dropping weight. Online fitness coach Alexandra, who goes by the handle @alexx.fitt, revealed in a viral video that after struggling to lose weight for years she lost a whopping 40 pounds in five months.
1. She Started to Make Healthier Choices Every Single Dayalexx.fitt/TikTok
“Here's how long it's going to take you to lose weight. I lost 40 pounds and here's what I did and how long it took me,” she says in the video, revealing that her weight loss journey first started in 2020. “I think around that time for a whole year I did every single diet, every single workout, every single meal plan, and nothing worked. Nothing would actually help me lose weight.”  However, in January 2021, she learned the secret to losing weight fast. “Instead of following a freaking diet, I basically started to make healthier choices every single day,” she said in the video.  It “all started with walking and a schedule,” she continued. “I made a plan of what time I'm going to eat and what I will be eating. I stuck to that schedule,” she added. 
Related: 10 Foods That Grow Muscle Fast
2. She Saw Results Within the First Monthalexx.fitt/TikTok
There is scientific evidence supporting the benefits of meal planning. Studies the more meals you eat prepared away from home, the higher your risk of cardiovascular disease, cancer, and early death. And, one study published in the International Journal of Behavioral Nutrition and Physical Activity found meal planning was associated with a healthier diet and less obesity.  Then, from January 2021 on “I literally walked every single day for six months straight,” she said. “There were like two days that I missed. Maybe it took me about five, six months to lose 35, 40ish pounds, but I saw results within the first month.”
3. She Lost 50 Pounds in 6 Months
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In a recent Instagram video, she got specific about her steps (and also revealed that she lost 50 pounds in six months). “Hear me out walking seriously changes your life, I was able to lose 50lbs in less than 6 months by walking 10k steps a day!” she captioned the post.  A 2018 study published in the journal Obesity found a link between walking 10,000 steps a day and weight loss and weight management. Other studies published by the Journal of American Medical Association (JAMA) in JAMA Neurology and in JAMA Internal Medicine also linked walking 10,000 steps a day to less dementia and less cardiovascular disease overall, with less heart disease, less heart failure and fewer strokes.
Related: 15-Minute Fat-Burning Workout to Tone Your Entire Body You Can Do Anywhere
4. Exercise Shouldn't Feel Like Punishment@alexx.fittIt was more during my journey that i realized #weightloss #mindset
Something else that was helpful for Alex was shifting her mindset. She explains that prior to losing weight, she viewed running as “a form of punishment,” but now she feels like exercise is something she is “so grateful for,” she wrote in another TikTok. “I'm grateful I get to go on a run and move my body, and I do that kind of stuff because it genuinely makes me feel good. I don't do it as a form of punishment. I'm like, I'm going to feel so good after I run. It's going to clear my mind,” she added. 
Related: I Lost 160 Pounds and Here's 4 Ways I Took the Weight Off
5. Exercise Make Her Feel Goodalexxandra.fitt/Instagram
“I wake up anxious sometimes. So going on a run or even doing a morning workout, I'm like, oh my goodness, this helps me so much. So that's the kind of mindset shift you got to have when you're trying to lose weight. It's a lifestyle. You're doing this stuff because it feels good for you, not because you have to.”  Alex is spot on about using exercise to quell anxiety. The American Psychological Association dubs it a “healthy stress reliever,” and several studies back up the claim. 
💪🔥Body Booster: Walking 10,000 steps a day is not only an effective workout for weight loss, it can improve your cardiovascular health and ward off cancer, according to research.
Nutrition & Diet
        She Lost 30 Pounds While Eating These Popular Foods
    
        I Lost 30 Pounds While Eating These High-Protein Foods
    
        Copyright denisehamdan/TikTok
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in. 

                Breakfast
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

                Lunch
            
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“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

                Green Smoothie
            
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Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says. 

                Pre-Workout Snack
            
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A post shared by Denise 🇵🇸 (@denisehamdan)
“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

                OxyShred and Pre-Workout
            
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“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

                Protein Bar
            
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“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

                Dinner
            
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“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

                Dessert
            
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“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

                RDN Weighs in
            
        I'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 PoundsCopyright Tara Collingwood
“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

                Try Eating More Vegetables, Expert Says
            
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“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.
💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week
Nutrition & Diet
        20 Things to Avoid While on Ozempic
    
        20 Things to Avoid While on Ozempic
    
        Shutterstock
    
By Leah SuzanneMay 12, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

                Too Much Sugar
            
        ShutterstockAdded sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

                Ultra-Processed Foods
            
        ​2. Processed FoodsShutterstockUltra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

                High-Fat Foods
            
        ShutterstockFoods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

                Sitting All Day
            
        Shutterstock/Prostock-studioStaying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

                Not Hydrating
            
        ShutterstockDon’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

                Too Much Alcohol
            
        ​Pro TipsShutterstockAvoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

                Be Mindful of Portions
            
        ShutterstockOzempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

                Be Mindful of Coffee
            
        Shutterstock“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

                Don’t Skip Meals
            
        ShutterstockIt’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating.  “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

                Don’t Consider It a Quick Fix
            
        ShutterstockOzempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

                Same Unhealthy Lifestyle
            
        ​Don’t Drink as Much AlcoholShutterstockDon’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

                Protect Your Health
            
        Most Women on GLP-1s Are Making a Few Common MistakesShutterstockSome doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

                Carbonated Beverages
            
        ​Soda and Sugary DrinksShutterstockOzempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

                Long-Term Goals
            
        ShutterstockIf you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

                Refined Carbohydrates
            
        ​Eat BreakfastShutterstockRefined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

                Watch Out For High Fiber
            
        ​And Improve Insulin SensitivityShutterstockWhile many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

                Junk Food
            
        ​Belly Flab Strip Tip: Sugar and Fat Calories Leave Its Mark on Your BodyShutterstockJunk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

                Spicy Foods
            
        ShutterstockOzempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

                Always See a Medical Professional
            
        ​The Drugs Mimic the GLP-1 Hormone Naturally Produced by the BodyShutterstockOzempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

                Fried Foods
            
        ​3. Deep-Fried ItemsShutterstockFried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”
💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.
Fitness & Workouts
        Sophie van Oostenbrugge Shares Her Routine
    
        Copyright gainsbybrains/Instagram/Shutterstock
    
By Leah SuzanneMay 11, 2025
Leah Suzanne
Freelance Writer/Editor
 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.
Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

                She Does Multiple Leg Days a Week
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

                She Does 8 to 12 Reps of Each Exercise
            
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In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

                RDLS
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds. 

                Sumo Squat with Kettlebell
            
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“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

                Glute Bridges
            
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“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

                Cable Step Up
            
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Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says. 

                Seated Leg Curl
            
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She sits down at a machine. “Then I did a seated leg curl,” she says.

                Core Exercise
            
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“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”
💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.
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