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Semaglutide – Weight Loss Peptide Shot 

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Semaglutide Patients Should be eating 4-5 times per day under 100 calories to stay in fat burning mode.

Many people focus on appearance when they think about weight loss. Although there’s nothing wrong about wanting to improve how you look, remember that losing weight provides other benefits that are much more important than just aesthetics.

Proper weight loss is not just about physical aesthetics but also a crucial component of overall health and well-being. Maintaining a healthy weight can improve mood, increase energy levels, and reduce stress. These advantages are especially important for working individuals, who often have busy schedules and high levels of stress.

In addition, weight loss can also improve cardiovascular health and decrease the risk of conditions such as diabetes or heart disease. Older adults may also experience an increase in mobility and stamina after weight loss management. Ultimately, proper weight loss presents numerous mental, physical, and even emotional benefits for all individuals, regardless of age or occupation.

It is important to remember that weight loss should always be achieved through safe methods. If you lose weight too rapidly, you will likely end up putting the pounds back on eventually and, worse, potentially risk yourself dangerous side effects.

With the proper weight loss techniques, anyone can enhance their quality of life, increase productivity, and live a healthier lifestyle.

If you’re unhappy with your current weight, now is the time to take action. There are many factors that go into weight loss, from diet to exercise to how much sleep you get. But what are the most effective ways to lose weight? If you want to guarantee the best results, here are some additional tips to try with our new FDA-approved peptide weight loss shot.

Patient Down 20 Lbs In 3 Months

Average weight loss is 1-2 pounds per week.

Weight loss
Weight loss

Your Body Mass Index (BMI) Should Not Go Beyond 25

Body Mass Index (BMI) is a measurement of body fat that we derive from an individual’s height and weight. It allows us to determine if someone carrying excess weight is overweight or obese. An individual with a BMI score of 25 or above falls into the overweight category, whereas someone with a BMI of 30 or higher would be considered obese.

The BMI cutoffs may be identical regardless of gender and age, but there are a few exceptions. In general, women of any age usually have a higher body fat percentage compared to men of the same age. And as we get older, the weight we carry typically consists of more body fat and less muscle.

You can get your BMI automatically by using an online calculator, or if you prefer to DIY, you can use the following method: divide your weight (in pounds) by your height (in inches) squared. Then take that number and multiply it by 703 to get your BMI number. Your BMI must be over 25 to qualify for Semaglutide. 

Here’s The Formula:

Weight (lb) / [height (in)]2 x 703

And Here’s What Your Result Means:

  • 18.5 below = underweight
  • 18.5 – 24.9 = normal
  • 25 – 29.9 = overweight
  • 30 above = obese

Eat 4-5 100 Calories At A Time, Divided Into 4-5 Smaller Snacks

The term “calorie” simply means the amount of energy that a person gets from food or drink. This can come from carbohydrates, fat, protein, and alcohol.

If you’re looking to jumpstart your journey to weight loss, aim to have 4-5 snacks that are each 100 calories or less daily. Then be sure to end the day with a healthy meal that includes high protein and little to no carbs in the evening hours.

Eating smaller, frequent meals throughout the day can have a significant impact on weight loss and weight management. By continuously providing your body with a steady supply of fuel, you are less likely to experience hunger, cravings, and overeating during meal times.

Strictly keeping each of your snacks within the 100-calorie range and not going beyond ensures that you do not exceed the required daily caloric intake while also satisfying your hunger. Additionally, opting for all-natural foods or protein bars and shakes can provide important vitamins and nutrients to support weight loss efforts. Remember that protein helps burn fat so you should be consuming at least 100g of protein per day.

Here’s an awesome factsheet for Snacks With 100 Calories Or Less compiled by Clemson College Of Agriculture, Forestry, And Life Sciences (we’ve tailored the below to focus on clean eating snacks):


  • medium apple
  • small banana
  • large nectarine
  • large orange
  • large peach
  • small pear
  • 2 small mandarin oranges
  • 2 clementines
  • 1 medium grapefruit
  • 2 kiwis
  • 3 plums
  • 1 cup blueberries
  • 1 ½ cups fresh strawberries or ½ cup frozen
  • 1 ½ cups raspberries
  • 1½ cups mixed berries
  • 1¼ cups watermelon, cantaloupe, or honeydew melon
  • 1 cup fresh pineapple
  • ¾ cup (25) grapes
  • 20 cherries
  • 4 dates (whole, dried, pitted)
  • ¾ cup frozen mango cubes
  • ¼ cup boiled plantains
  • ⅓ cup sliced avocado
  • 1 cup canned fruit, unsweetened, in water
  • ½ cup applesauce (1 cup if unsweetened)
  • ¼ cup dried fruit
  • ¼ cup (miniature box) of raisins
  • ½ cup frozen orange juice (eaten as sorbet)
  • 4-ounce snack cup of fruit in its own juice


  • up to 2 cups raw vegetables (carrots, broccoli, celery, cucumber, tomatoes, sugar snap peas) with 2 tablespoons light ranch dressing
  • ⅓ cup edamame in pods, salted
  • 2 cups salad greens with 2 tablespoons light dressing
  • A 5-ounce tossed salad with lettuce, tomato, cucumber, and ¼ cup fat-free dressing
  • 1 cup raw vegetables with 3 tablespoons hummus
  • 5 celery sticks with 2 teaspoons of peanut butter
  • 4 medium tomatoes
  • 1 cup cherry or grape tomatoes
  • 3 cups cauliflower
  • 1 cup steamed green beans
  • 1 medium ear of corn
  • 2 small artichokes
  • 12 ounces V-8® or other vegetable juice (preferably low-sodium)
  • 1 cup tomato soup (not cream of tomato) prepared with water or 1% milk
  • 1⅛ cups vegetable soup with beef, chicken, or turkey

Grains (Starches)

  • ½ cup pasta, cooked, plain
  • 7 saltine crackers
  • 30 oyster crackers
  • ½ small, thin bagel
  • 1 seven-grain waffle
  • 6 whole-grain pretzel sticks
  • 2 large rice cakes
  • 1 cup minestrone soup
  • 3 cups air-popped popcorn (with herb seasoning)

Dairy Products

  • 1 cup fat-free or skim milk
  • ½ cup reduced-fat chocolate milk
  • 4 ounces of low-fat plain yogurt
  • ¾ cup plain Greek yogurt
  • 1 ounce/slice reduced-fat cheese (American, Swiss, cheddar, Colby, etc.)
  • 1-ounce blue cheese
  • 1-ounce stick of string cheese (part-skim mozzarella)
  • 2 cracker-sized slices of cheddar cheese
  • ½ cup low-fat (1%) cottage cheese
  • ½ cup fat-free pudding
  • 1 Dannon® Light & Fit®

Nuts & Seeds

  • 10 almonds, cashews, or walnuts
  • 20 pistachios
  • 16 peanuts
  • 1-ounce sunflower seeds in the shell
  • 2 tablespoons pumpkin seeds in the shell
  • 2 tablespoons soy nuts
  • 1 tablespoon peanut butter
  • 1 tablespoon almond butter
  • Choose unsalted or lightly salted nuts and seeds to reduce salt (sodium) in your diet.

Meats & Other Protein Foods

  • 2 ounces of lean roast beef or boiled ham
  • 2 ounces of turkey breast
  • 3 ounces of smoked salmon
  • 4 ounces tuna (packed in water)
  • 2 ounces of sardines packed in water
  • 8 large steamed shrimp
  • 1-ounce beef jerky
  • 1-ounce turkey pepperoni
  • 1 egg (hard-cooked, scrambled, or fried)
  • ½ cup egg substitute, cooked
  • 1 tablespoon peanut butter
  • 3 tablespoons hummus (chickpeas)


  • 3 cups of (30 calories per cup) almond milk
  • 2 cups tomato juice
  • ¾ cup orange juice
  • unlimited water, unsweetened tea (green, black, or oolong), and coffee (no sugar, cream, or other additives)
  • 8 fluid ounces of kombucha

Is It Worth It To Buy Pre-Packaged Snacks?

It’s no news that portion sizes have been increasing over the past few decades, but what you may not know is that many companies now offer 100-calorie portions of their foods. While this might seem like a good solution to those looking to cut back on calories, are these prepackaged snacks really good for those looking to shed pounds?

When choosing a snack, a healthier option is typically something made with unprocessed foods like fresh or raw nuts and dried fruits. Always check nutrition labels for more details about the contents of your food and be aware of high sodium and saturated fat levels, which can adversely affect your health.

For 100-calorie packaged snacks, there are also some great options out there such as low-fat, whole-grain crackers and pretzels. However, sweets, even in 100-calorie packs, often have a high sugar content – over 35% of their weight is sugar. Fried foods like potato chips also have a lot of fat compared to other options – more than 35 calories of fat per 100 calories. To be considered healthy, food shouldn’t get more than 35% of its calories from fat.

For protein bars/snacks from the grocery store we recommend Quest, just keep in mind that some of those are over 100 calories.

Getting At Least 30 Minutes Of Exercise For 3-4 Days A Week Or 5-10 Minutes Per Day

Everyone knows that physical activity is beneficial for our body, but did you know that just 30 minutes of exercise per day can already produce a profound impact on our overall health and well-being?

Taking 30 minutes for 3-4 days out of each week to work up a sweat offers more benefits than just helping you with weight loss. Those who exercise regularly enjoy better moods, increased energy levels, and improved metabolism, among other things like stronger bones and muscles, lean body mass, and enhanced mobility.

Though exercise provides several benefits, many individuals find it tough to set aside time for a workout routine. With our constantly busy lifestyles, it’s unsurprising that fitness and weight loss are lower on people’s list of priorities. However, seeing results demands consistency with your workouts and putting in the required effort. Fortunately, this small amount of time can be easily interwoven into your schedule since we all have other daily commitments.

The following are easy and effective weight-loss exercises you can start today:

Walking is a great form of weight-loss exercise and is a great place to start. It’s easy to do and doesn’t require any special equipment. You can walk anywhere, and while you’re getting some fresh air and enjoying the outdoors, you’re also burning calories.

When you’re walking for the purpose of weight loss, you want to walk briskly. This means you should be walking at a pace that gets your heart rate up and makes you break a sweat. If you can’t talk while you’re walking, you’re going too fast.

Walking comes under the moderate-intensity exercise category, so you should aim to walk anywhere between 30-90 minutes. Walking briskly for 30 minutes should allow you to cover approximately around 1.5-2 miles.

Bike Riding
When it comes to bike riding or bicycling to achieve weight loss, it is more effective to cycle for a long period rather than caring about how far you go. You will see results from your weight loss bike workouts quicker this way because you are burning more calories by pedaling continuously.

Another weight loss tip for those who enjoy bike riding is to change up the pace. If you go too slowly, you won’t get your heart rate up enough to see any benefits. On the other hand, if you go too fast, you will tire yourself out before completing a full workout. Try to find a happy medium where you can pedal at a moderate pace for an extended period of time.

And finally, be sure to mix up your weight loss bike workouts. Just as with any other type of workout, your body will adapt and become more efficient over time. This means that you will burn fewer calories as you continue to do the same routine. To avoid this weight loss plateau, mix up your workouts by changing the scenery, the route, and the intensity (how hard you work).

Treadmill Excercise
Treadmills are the perfect workout equipment for indoor weight loss. If you want to lose weight, having a treadmill at home or using one at the gym is a great choice.

As you are probably already aware, the key to weight loss is burning calories. For every pound of fat to lose, you need to burn 3,500 calories. And the more you weigh, the more calories you will burn. For example:

  • A 125-pound person can burn around 150 calories by briskly walking on the treadmill for 30 minutes at a 4.5 mph pace, and a 185-pound person can burn about 222 calories doing the same.
  • A 125-pound person will burn about 495 calories running on the treadmill for half an hour at a fast speed of 10 mph. This works out to a weight loss of about 2.25 ounces. For a 185-pound person, the calorie burn is about 733 calories. This adds up to a weight loss in the area of 3.4 ounces.

Additionally, creating a calorie deficit of 500 to 1,000 calories per day through additional treadmill activities and reducing your calorie intake will result in weight loss at the rate of 1 to 2 pounds weekly. A weight loss calculator can help you accurately monitor the number of calories burned and consumed.

Remember that your 30-minute treadmill workouts alone aren’t going to give you significant results right away as with any other weight loss workouts. Although, if done right and regularly, combined with a healthy diet, they will help you achieve your weight loss goals over time.

Peloton Workout
Peloton bikes are perfect for people who want an intense weight-loss workout and don’t mind spending a little extra. Peloton spinning bikes use cutting-edge technology to make your weight loss workout more effective and productive. And people have been choosing Peloton bikes for many reasons, such as live classes, quality and design, flexibility, and fitness data tracking.

In case you might be wondering how many calories you burn in a 30-minute Peloton class:

On average, a male who weighs around 200lbs can burn 319 calories in 30 minutes at a moderate pace on a Peloton bike. If you’re female and weigh about 170lbs, on the other hand, you’ll be looking at burning 270 calories under the same conditions. Now, if you were to increase the speed to high intensity, we see that a male would burn 478 calories while a female would typically burn 404.

If you want to improve your fitness and weight loss results, we recommend that you ride your Peloton for at least 30 minutes four times a week. If you’re more advanced, you can increase the level to five or six times each week. Use a combination of different classes to stay challenged and advance your fitness levels.

Tracking Weight Loss Activity Progress Using Your Apple Watch

Use your Apple Watch to track weight loss progress! It will log heart rate and calories burned, but seeing the results may also inspire you to keep going.

The Activity App on your Apple Watch does more than just count the steps you take. It also measures all of the other activities you do during the day to give you a more accurate representation of how active you are. And when it comes to weight loss, activity is key. Remember that the objective is to exercise for a minimum of 30 minutes, 3-4 days per week, in order to achieve results.

You can also use the Health App on your iPhone to track weight loss progress over time. The Health app allows you to set weight goals and track your weight loss progress. It also provides information on how many calories you’ve burned and how active you’ve been.

Setup & Hit A Protein Goal Of At Least 100 Grams Per Day

Proteins play a vital role in our bodies by performing essential functions such as acting as enzymes for chemical reactions, repairing and building muscle tissue, transporting molecules, and regulating hormones. Proteins are composed of smaller units called amino acids. In order for our bodies to function properly, we need to consume the right amount of protein every day.

Protein is an essential macronutrient that helps us lose weight, build muscle, and recover from exercise. When it comes to weight loss, protein is the king of nutrients. Numerous studies have shown that protein can help you lose weight by increasing satiety, preserving muscle mass, and boosting metabolism.

Protein can come from a variety of sources, including meat, poultry, fish, eggs, dairy, beans, legumes, and nuts. It’s important to choose lean protein sources that are low in saturated fat.

Although some people think they need to load up on protein to shed pounds, you can actually lose weight by consuming the right amount of protein for your body. If you consume too much protein, your body will either use it as energy or store it as fat. When it comes to weight loss, hitting a protein goal of at least 100 grams per day is essential.

My Fitness Pal is a great resource for tracking your weight loss progress. You can download their app, which can help you to set daily protein goals and track your progress. A protein goal of 100 grams per day is a good place to start. This amount of protein will help you to maintain muscle mass and support weight loss. You may find that you need to adjust your protein goal as you progress, but starting with 100 grams per day is a good place to begin.

If you want an exact measurement of how much protein you need for your body weight, My Fitness Pal illustrates how to calculate the amount of protein you should be eating per day:

Plan Your Dinner Intake And Avoid Carbs At Night

Eating carbs in the morning and throughout the middle of the day helps you fuel properly for the entire day. However, when it comes to weight loss, it’s best to avoid carbs at night.

A high carbohydrate intake can lead to weight gain and an increase in body fat. Carbohydrates are quickly converted to sugar in the body and can spike blood sugar levels. When blood sugar levels are high, the body releases insulin to bring them back down. Insulin is a hormone that signals the body to store fat.

In weight loss, caloric intake matters more at night because you’re usually less active, and your body is more likely to store the unused calories as fat. So, when you eat carbs at night, your body is more likely to store them as fat leading to weight gain.

So What To Eat For Dinner?

You must stay under 7 ounces of protein at dinner time. If you want to split your protein intake into multiple meals, you can eat earlier in the day. We also highly recommend eating 3 servings of vegetables and 2 servings of healthy fats while consuming foods that are very low in carbohydrates.

Some examples of what you can eat for dinner include:

  • Grilled chicken with roasted vegetables
  • Steak with sauteed spinach
  • Shrimp stir-fry with broccoli and peppers
  • Ground turkey chili with diced tomatoes and onions

These are just a few examples of delicious, weight-loss-friendly dinners that you can enjoy.

A good rule of thumb is to choose lean protein and green vegetables. Lean protein sources include grilled chicken, fish, lean beef, tofu, and legumes. Vegetables are a great source of fiber and nutrients. Some good choices include broccoli, green beans, cauliflower, kale, romaine, and spinach. While brussel sprouts are not bad for you we recommend avoiding them when trying to lose weight.

To lose weight effectively, you need to add healthy fats to your diet. These healthy fats can be found in fish, olive oil, avocado, nuts, and certain seeds. Some of the best types of healthy fats for weight loss include Omega-3 fatty acids, monounsaturated fats, and polyunsaturated fats.

Omega-3 fatty acids are essential for good health. They promote weight loss and improve heart health. Fish is a good source of Omega-3 fatty acids, but you can also get them from supplements or plant sources such as flaxseeds and chia seeds.

Monounsaturated fats are a type of unsaturated fat that can help promote weight loss. They are found in foods like olives, avocados, and nuts. Monounsaturated fats are a healthy choice because they can help lower bad cholesterol levels, promote weight loss, and reduce the risk of heart disease.

Polyunsaturated fats are also healthy fats beneficial for weight loss. They are found in foods like salmon, sardines, walnuts, and sunflower seeds. Polyunsaturated fats are an important part of a healthy diet. They help reduce inflammation and improve heart health. They also help to increase metabolism and promote weight loss.

Planning your dinner intake in advance can help you make healthier choices and stick to your weight loss goals.

Key Takeaways

  • Spacing out your meals into 4-5 smaller snacks (100 calories each) or mini-meals throughout the day can have a significant impact on weight loss. 
  • Your calorie intake should be no more than 1,500 Calories per day and you should be consuming nearly 100 grams of protein per day.
  • Getting at least 30 minutes of exercise daily for 3-4 days a week can help you attain your weight loss goals over time.
  • Weight loss is best achieved by consuming lean protein, vegetables, and healthy fats.
  • Healthy fats like Omega-3, monounsaturated fats, and polyunsaturated fats are essential to weight loss.
  • Plan your dinner and avoid carbs at night so as not to hurt your weight loss goals.
  • Your BMI should not go beyond 25. If it does, you are considered overweight or obese.
  • An online BMI calculator can help you determine your BMI number.