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

10 Foods That "Wreak Havoc on Your Waistline," Says Expert

Stop sabotaging your weight loss journey with these common foods.

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.

Dr_Erik_Richardson1
Evidence-Based

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

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

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

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.


High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

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

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

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

Have you been struggling to lose weight despite your best efforts? You're not alone. Many people find themselves stuck on a weight loss plateau, often due to seemingly innocent food choices that are secretly derailing their progress. Dr. Erik Richardson, D.O., a board-certified family practice physician with over 20 years of experience since starting his practice in 2004, has helped countless patients identify and eliminate these dietary roadblocks. Here's his expert guide to the top 10 foods you need to avoid to finally achieve your weight loss goals.


High-Calorie Coffee Drinks: The Hidden Calorie Trap

In his post, Dr. Richardson points out that fancy coffee drinks can be major diet saboteurs. "A large mocha cookie crumble Frappuccino can pack 590 calories, 26 grams of fat, and 76 grams of sugar," he reveals. Stick to simple coffee preparations to save both calories and money.

Pizza: The Perfect Storm of Calories

A slice of hot Italian pizza with stretching cheese. Pizza four cheeses with basil.Shutterstock

"Pizza combines carbs and unhealthy fats in an almost perfectly addictive way," Dr. Richardson cautions. Its combination of refined flour and processed meats makes it particularly challenging for weight loss. Consider healthier alternatives like cauliflower crust or homemade versions with whole grain bases.

RELATED:10 Warning Signs Your Calories Are Dangerously Low

Ice Cream: The Portion Control Challenge

chocolate ice cream- scooping ice creamShutterstock

Dr. Richardson acknowledges ice cream as a common downfall. "While small portions occasionally can be fine, ice cream's combination of high calories and sugar makes it easy to overindulge," he states. If you must indulge, try making your own with natural ingredients and controlled portions.

Beer: The Belly Builder

Group of people drinking beer at brewery pub restaurant - Happy friends enjoying happy hour sitting at bar table - Closeup image of brew glasses - Food and beverage lifestyle conceptShutterstock

"The term 'beer belly' exists for good reason," says Dr. Richardson. Beer acts similarly to sugary drinks, flooding your system with carbohydrates that trigger insulin responses and promote weight gain. Consider cutting back or eliminating alcohol altogether during your weight loss journey.

Pastries: The Breakfast Trap

Set of bakery pastries on wooden tableShutterstock

Dr. Richardson warns that pastries, cookies, and cakes are particularly problematic because they combine refined sugars, flours, and oils. "These treats not only pack in calories but often contain trans fats and leave you feeling hungrier faster," he explains.

Fruit Juice: The Health Food Impostor

glass of fresh orange juice with fresh fruits on wooden tableShutterstock

"Even 100% fruit juice can hold you back when trying to lose weight," Dr. Richardson reveals. Without the fiber and pulp found in whole fruit, juices are quickly absorbed, leading to sugar spikes. Plus, it's much easier to consume excess calories through juice than by eating whole fruits.

RELATED:She Tried the 75 Soft Challenge and "Actually Craves Healthy Food Now"

Candy Bars: The Concentrated Calorie Bomb

IRVINE, CALIFORNIA - OCTOBER 12, 2018: An assortment of full size candy bars from Mars Chocolate for Halloween.Shutterstock

Dr. Richardson emphasizes that candy bars represent one of the most concentrated sources of calories in a small package. "They combine sugar, refined flour, and oils in the perfect storm for weight gain," he cautions. Their strategic placement at checkout counters makes them particularly tempting when you're hungry.

White Bread: The Sugar in Disguise

Sliced,White,Bread,And,Butter,Shot,From,A,High,AngleShutterstock

"White bread is essentially a chewable version of sugar drinks," Dr. Richardson notes. The processing strips away fiber and nutrients, leaving you with a product that quickly converts to sugar in your body. This rapid digestion leads to insulin spikes, making weight loss more challenging.

Sugary Drinks: The Silent Weight Gain Culprit

Soft drinksShutterstock

According to Dr. Richardson, sugary drinks should arguably be the top concern. "Just one can of non-diet soda daily can lead to approximately 10 pounds of weight gain in a year," he explains. These drinks are particularly dangerous because your brain doesn't register their calories as food, making it easy to overconsume.

RELATED:Personal Trainer Reveals 3 Steps That “Actually Work” for Love Handles

French Fries and Potato Chips: Your Waistline's Worst Enemy

French fries or potato chips with sour cream and ketchupShutterstock

"Nothing beats a fresh McDonald's French fry, but it wreaks havoc on your waistline," warns Dr. Richardson. These popular snacks are packed with calories and quickly convert to sugar in your body. Studies show that potato chips may contribute more to weight gain per serving than any other food. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Depressed and sad young woman in kitchen
Shutterstock/Jiri Miklo
FACT CHECKED BY Christopher Roback
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.

Weight loss coach Soraya (@project.s.lifestyle) is a diet and fitness influencer with well over 300K followers on TikTok, and she has plenty to say about healthy—and in this case, not so healthy—ways to lose weight. Clearly frustrated by the massive amount of bad fitness information floating around online, Soraya put together a video debunking some of the silliest and most dangerous weight loss myths that could be derailing your wellness routine. Here are 7 weight loss myths Soraya wants you to never follow. Read on to find out!


1. Detoxing Works

@project.s.lifestyle

Common weight loss tips I hear that don’t work and actually make things a lot worse ❌❌ Head to the 🔗 in my profile for personalized coaching 📲 #weightlosscoach #fatlosscoach #weightlosstips

Soraya emphasizes the point that the human body is perfectly capable of detoxing itself without the need for expensive supplements or juices. “This is a complete waste of your time,” she says, advising that the best “detox” is simply to get back into a good routine as soon as possible. "Detoxing, as commonly marketed in the form of diets, supplements, or procedures, is often based on the premise that your body needs help getting rid of toxins," says celebrity personal trainer Kollins Ezekh. "However, the human body is already equipped with its own highly efficient detoxification systems. Organs like the liver, kidneys, digestive system, skin, and lungs are constantly working to process and eliminate toxins. These natural systems are usually very effective, provided they are healthy and functioning properly."

2. Everyone Needs the Same Calories

Calories Nutrition Food Exercise ConceptShutterstock

This is important! Soraya reminds followers calorie requirements change from person to person, depending on weight and lifestyle factors. Limiting calories too much can backfire and negatively impact workouts. “The amount of calories that you need to be eating is going to be customized based on your height, weight, goals, activity, a lot of different factors,” she says.

Related: Kim Kardashian’s Trainer Shows Her “Perfect Body” and Reveals How She Overcame YoYo Dieting

3. Blast Your Belly Fat

Fat,Man,Belly,Obese,Overweight,dad, bod, tummy, obeseShutterstock

No one exercise is going to blast any body part, let alone belly fat. A decent diet and workout routine will help with a sensible calorie deficit, which will lead to fat loss everywhere. “You can't spot reduce fat,” Soraya insists. “Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat,” say the experts at Harvard Health. “Exercise can also help keep fat from coming back.”

4. Exercise More To Cover Diet

Woman,lifting,dumbbells,Weight,fitness,gym,exercise, weightsShutterstock

There is no need to go crazy over-exercising because you ate more calories than intended over the weekend. Simply return to your normal health and fitness routine without trying to “make up” for the extra food. “I used to be guilty of this working out more because you ate more,” Soraya admits.

RELATED:5 Signs You Are Burning Fat While Exercising

5. Waist Trainers

Close up overweight woman measuring her hip with tape measure.Shutterstock

Soraya is blunt about the uselessness of waist trainers for weight loss. “Save your money,” she says. Waist trainers might force you to eat less, but this is not a long-term solution. In fact, wearing a waist trainer could be downright dangerous. “There is a lot of damage on the organs because they’re shifting, stretching the vessels around,” hepatologist Jamile Wakim-Fleming, MD, tells the Cleveland Clinic. “This causes people to report more gas because gas is retained, which causes bloating.”

6. Grilled Chicken Is Best

Grilled chicken breast or fillet on iron pan. Top viewShutterstock

Grilled chicken is a stereotypical high-protein meal option, but don’t feel trapped in a chicken rut. There are so many other options! “Tempeh, tofu, ground turkey, Greek yogurt, eggs. There's a bunch of really yummy protein snacks,” Soraya advises.

Related: 12 Best Foods For Men to Build Muscle

7. Slow and Steady Wins the Race

Silhouette,Happy,Joyful,Woman,Jumping,beach,sunset,ocean,sea,celebrateShutterstock

It’s boring but true—if you want to lose weight, and more importantly, keep it off, good lifestyle habits will take you there. Detoxing and waist trainers will not! “That's exactly what to help my clients do inside my coaching program,” Soraya says. “Proper nutrition supports overall health, which is essential for consistent and effective exercise,” Ezekh says.

💪🔥Body Booster: Nothing is more effective for weight loss than a consistent, sensible diet and workout routine. There are no shortcuts! Take it one day at a 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.

Are you trying to lose belly fat? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. “Losing belly fat specifically tends to be really tricky for a lot of people on their weight loss journey,” she explains. “But when you use these five golden rules, it can help you to absolutely break through that plateau.” She explains that they are helpful in addressing both visceral and belly fat and starts by addressing the differences between them before launching into the rules.


This Is What Belly Fat Is

“First things first, we need to differentiate between visceral fat and belly fat,” she says in her post, admitting that most people believe they are the same thing, but they aren’t. “What most people know as belly fat is the fat that's stored in the subcutaneous level of the body, which means that it's going to be stored just below the skin. This type of belly fat is the type that you usually will visually see. It will feel what you expect typical body fat to feel like, so it might feel a little bit squishy, or you might be able to physically grab it,” she says.

And, Here Is What Visceral Fat Is

Visceral fat is something entirely different. “It still is fat that's stored in the belly area, but visceral fat is stored in the viscera, AKA around the organs. So, visceral fat will look more like a protruding belly, and you actually don't usually see a lot of the fat on the outside when you have a lot of visceral fat. So the belly might feel really hard, but it's protruding because the fat is stored behind the muscle and within the organs themselves,” she explains. “Visceral fat is much more dangerous for your health than belly fat. In fact, you can have a lot of visceral fat but not appear overweight. She explains that “belly fat that's within the body can cause a lot of issues for organs, can make the organs not function as well, can lead to issues like fatty liver or cirrhosis.”

Golden Rule 1: Watch Out for Fructose

The first golden rule is to watch out for fructose. “Fructose is a type of sugar. It makes up half of just regular table sugar. You have glucose and fructose. Glucose can be readily used throughout the body, whereas fructose needs to be broken down by the liver in order to actually use it. And because of this one, we eat a lot of foods that are really rich in fructose. It can essentially clog up the liver and cause the liver to store that extra fructose as fat on the outside of the liver, AKA the visceral fat. So by greatly limiting the amount of fructose that you're eating in a day, it can really help to alleviate that pressure that's on the liver to break that fructose down,” she says.

Avoid Sweetened Drinks and Processed Food

What are the foods highest in fructose? Sweetened drinks “by far the highest level of fructose that you will have,” she says. “Think of things like sodas or sweetened coffee, sweetened teas, and then fruit juice, which will also be high in fructose and energy drinks. Those are really loaded with sugar. Pretty much anything that has a lot of added sugar in it is also going to have a bunch of fructose in there, too. Other processed foods are also going to be pretty high in fructose if it has added sugar. So just by avoiding mostly processed or altered processed foods and sweetened drinks, you're inherently gonna be avoiding a lot of that fructose.”

Golden Rule 2: Walk More and Sit Less

The second golden rule is to make sure that you walk more and sit less. “A study has found that the more you sit, and in this case, they were talking about sitting and watching TV, but that could translate to sitting at a desk or sitting and scrolling through your phone, but the more that you're sitting in general, the more visceral fat that you will accumulate,” she says.

Try Taking Three Short Walks a Day

The study also found that the more you exercise, the less visceral fat that you have, “but just a morning workout won't cut it,” she said. “If you work out in the morning and then you sit for the rest of the day, you can actually still get those negative impacts of sitting all day, which can result in more visceral fat. So, the morning workout is fantastic. But on top of that, walking throughout the day and breaking up those sedentary moments can really help to contribute to reducing the visceral fat.” She breaks up her workouts into “at least three different parts of the day,” she says. In the morning, she goes for a walk, then another at lunchtime, and then after dinner. “You could also use something like a Fitbit that will remind you to get up every hour and get a minimum of 250 steps in, which really helps to make sure that you're not sitting for longer than an hour at a time. And 250 steps is really only like two minutes of walking around.”

Golden Rule 3: Limit Alcohol

The third golden rule is to limit alcohol, as its “impact on visceral fat works pretty similarly to fructose because they both have to be broken down by the liver and if we have a lot of it, it can overload the liver and lead to those visceral fat issues,” she says. “In fact, when you get fatty liver buildup from non-alcoholic sources, it's known as non-alcoholic fatty liver disease. That's going to be more like the sodas and sweetened drinks. Whereas if you get the fat buildup from alcohol, that's known as alcoholic fatty liver disease. They work in a very similar fashion, but both have the end result of increasing fat.”

RELATED:Weight Loss Coach Shares 4 Natural Ways She Lost 12 Pounds After Having Kids

Stick to One to Three Drinks a Week

She adds that drinking alcohol negatively impacts weight loss in general in a few ways. “One is that it really negatively impacts sleep, and poor sleep leads to increased hunger hormones the next day. It also leads to increased cravings for sugary, starchy foods. So, it sets you up for failure the next day after you had alcohol the previous night. That poor sleep can also increase the stress hormone cortisol, which tends to cause weight gain, specifically around the belly,” she says. “Overall, limiting alcohol, and of course, making sure that the alcohol that you do choose is zero or low sugar, is very important when addressing belly fat. So if reducing that visceral or belly fat is a big goal of yours, then really reducing alcohol preferably to no more than one to three drinks per week is a really, really important golden rule.”

Golden Rule 4: Reduce Stress

The fourth golden rule is stress reduction, as high cortisol has been linked to belly fat, “but it's important to know that we can have stressors in multiple different forms,” she says. “It's not just the typical type of emotional stress that most of us are familiar with, but it's also physical stress too. When we're looking to reduce stress levels, it's not really to eliminate it but to balance it because some level of stress is actually good for our body. We just don't want to overdo it. We want times where we get these little spikes of cortisol, but we also want it to naturally come down and have periods of rest and repair as well.”

Don’t Overdo It with Exercise

This is where having a balanced approach to exercise is key. “This is something I notice a lot with people who just really love to exercise, is that they can tend to overdo it. Maybe they're just not having a day off. They're working out every single day. They're running every single day. In order to actually see the benefits of exercise, especially when you're looking at it from strength training or running perspective, we need to have active rest days off where we're just walking and maybe stretching,” she says. She notes that running too much can elevate cortisol levels per science. “We need to make sure that we're actively adding in those active rest days for our body to rest and recover. So, not too much, not too little. We need to find something right in between.”

RELATED:This Coach Stopped Running and Lost Her Puffy Face With 30-Minute Workouts

Golden Rule 5: Eat Protein, Fat, and Fiber

The fifth golden rule is to eat protein, fat, and fiber. “Sugar is a really important thing to reduce when we are focused on losing belly fat, especially visceral fat, which means that reducing the cravings for sugar is a really important step. Eating enough high-quality sources of protein, fat, and fiber helps you raise our satiety hormones, which shuts off cravings for sugar,” she says.

Stick to Quality Protein Sources

“Plus, when we eat enough protein, it helps our body to hold onto muscle during that weight loss process so that you don't get that slower metabolism as you're losing weight,” she says. Also, look for sources of fiber in whole foods. “Studies have found that diets that are low in fiber lead to a lot more visceral fat than those that are higher in fiber. There have also been studies showing that increased intake of quality protein helps lower belly fat as well, and quality is what really matters.” She notes that while peanut butter “technically has protein,” it's “a very poor quality source of protein,” she says. “Make sure that when you are eating protein, fat, and fiber to help achieve a belly fat loss goal, you are really focused on quality sources. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Courtney Rushing rushingtothekitchen
Copyright rushingtothekitchen/Instagram

Are you on a weight loss journey but not getting the desired results? One expert has some tips that are helping her lose weight now. Courtney Rushing is a nutritionist with a master's degree in clinical nutrition. In a new post, she reveals what she is currently doing to accelerate her weight loss. “I’m halfway through my mindful deficit and here are some non-negotiable habits (shocker- these are the same habits I have at maintenance),” she writes in the post. “Here are some key things that have helped me see results.”

Fat Loss Is About Creating a Sustainable Calorie Deficit

“Fat loss is NOT about starving yourself, doing endless cardio, or cutting out your favorite foods,” she writes. “Fat loss IS about creating a sustainable calorie deficit while prioritizing muscle retention, recovery, and overall well-being.”

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

Prep for Success

Courtney recommends setting yourself up for success with healthy habits. “Grocery shopping & meal prep to stay prepared,” she says. This includes “making healthy sweet treats instead of ignoring cravings” and grocery shopping at the beginning of each week “with a plan so I’m always prepared,” she says.

Balanced Macros

She also recommends keeping macros balanced. “Prioritizing protein & fiber for balanced meals,” she says. “Ensured all meals are balanced with protein, carbs, fat, fiber.”

Hydration

Hydration is also key. “Ensured adequate water intake daily along with electrolyte support,” she writes. 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.

RELATED:30 Best Protein Foods That Melt Fat Almost Instantly

Strength Training

She also lifts weights. “Strength training 5x a week to preserve muscle,” she says. 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

Walking

Get your steps in. “Adding in more daily movement (NEAT matters!) ” she says. One way she does this is by adding in more walks. 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.

Rest and Recovery

“Prioritizing rest, recovery, and stress management should also be a priority. “Breathwork, prayer, and practicing gratitude” are three habits she recommends.

RELATED:10-Min Walking Workout Burns Fat at Home, Says Coach

Sleep

Make sure to get enough sleep. “7 to 9 hours of sleep per night,” she says. 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.

Stay Consistente

Make sure to stick to your healthy habits. “Staying consistent (not perfect!) over time,” she says.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Make Them Your Lifestyle

Focus on making these habits your lifestyle. “Fat loss doesn’t have to feel miserable and it’s MUCH easier when you have spent time at maintenance turning these habits into your lifestyle already,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.
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FACT CHECKED BY Christopher Roback
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.

Losing weight and having a flat stomach is a goal many people work towards, but getting rid of that stubborn belly fat can oftentimes be challenging. No matter how many crunches or trendy diets we do, sometimes it feels like the weight just isn't coming off. But don't give up. Losing that belly fat is possible. Body Network talked to several experts about how to really lose abdominal fat. Read the 12 tips below.


Manage Your Blood Sugar

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

"The best way to quickly lose abdominal fat is to regulate blood sugar by eating high-quality protein and fat, such as grass-fed beef, wild-caught salmon, grass-fed butter, and olive oil," Virginia Gruhler, a Holistic Health Coach, explains. "Focusing on high-quality protein and fat will eliminate sugar cravings, keep your blood sugar stable, and keep you feeling satiated. Keeping your blood sugar stable is imperative to allow your body time to metabolize your food and burn fat in between meals."

Related:3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to Coach

Stay Hydrated and Replenish Electrolytes

Water dispenser from dispenser of home fridge, Woman is filling a glass with water from the refrigerator.Shutterstock

Our body needs plenty of water to stay alive and healthy, but it also helps in weight loss goals. "This will help manage your hunger, boost your energy, boost metabolism, and boost digestion. Aim to drink half your body weight, in ounces, of water and use mineralized sea salt to replenish electrolytes!," Gruhler says.

Keep Your Stress in Check

Sportswoman stretching arms and relaxing in a field after sportShutterstock

Stress causes so many problems including packing on unwanted pounds. According to Gruhler, "Chronic stress can cause elevated cortisol levels, which can increase insulin and cause blood sugar imbalance. High stress levels can also cause increased cravings for sugary and fatty foods! Learning stress management techniques like reading, walking, journaling, exercising, or talking to a friend can help you to lower cortisol levels and help belly fat to fall off."

Focus on your Entire Body, Not Just Your Belly

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Instead of targeting one area of your body, focus on losing overall body weight. Robert Herbst, a personal trainer, weight loss and wellness expert, and powerlifter, says, "The only way to lose belly fat is to lose overall body fat. As your body fat decreases, ultimately, your belly fat will be reduced. The best way to do that is to elevate your metabolism through exercise such as weight training, which creates metabolically active muscle, which burns calories and raises your metabolism as your body recovers from the workout, and high-intensity training (HIIT), which creates an oxygen debt. These will make you fitter and stronger and put you on the path to losing belly fat."

Allow Yourself to Feel Hungry Throughout the Day

Woman,Feeling,Hungry,Looking,For,Something,To,Eat,In,AmusementShutterstock

We don't need to feel full all day, says Jake Jackson, a certified level two Crossfit Coach. "Realize that it's ok to feel a little hungry throughout the day. If you're ravenous, then you're eating too little. Once you've achieved a deficit where you are moderately hungry (occasionally), then you can add in some exercise that is appealing to you. Ideally, this would be a mix of resistance training and cardio, but it doesn't have to be this. If you prefer a dance class, cycling, or rock climbing, any of those activities will burn a little extra energy, allowing you to stay in a caloric deficit.

Weigh Yourself Intermittently

point of view - closeup feet for asian woman measure weight on scaleShutterstock

"Research is clear that you should lose .5-1% of your body weight per week," Jackson states. If you lose more, you run the risk of burning your muscle mass and ruining your diet. Losing abdominal fat is a long-term game. If you follow this plan, you should notice your clothes fit looser within a month, and others will start to notice big changes soon after."

Stop Eating Sugar

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We all know sugar isn't good for us, but it could be preventing abdominal fat loss. Dr. Brian Griffin, DC, FNP-C with Blue Tree Health, explains, "There are two different types of fat in the abdominal area: visceral fat and subcutaneous fat. The number one thing I tell my patients when trying to Lose both types is to STOP eating extra added sugar (simple carbs), including alcohol. Why? When we eat added sugars, our body sends an insulin surge to bring down the levels of sugar. The sugar is then converted to glycogen in the liver, ultimately stored as fat."

Gut Health is Important

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"If we are not going to the bathroom at least once daily, you should incorporate fermented foods ( 1-2 servings daily)," Dr. Griffin says. Fermented foods have a large amount of probiotics to help your natural gut flora. Fermented foods would be sauerkraut, kimchi, and kombucha. Why? Bloating and extra fecal matter can push out on the abdominal wall and will make it harder to maintain that flat abdominal appearance."

Related:The 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert

Workout Hard

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You know the saying no pain, no gain. Dr. Griffin explains, "I always suggest to my patients, on top of cardio (high-intensity interval training is the best), to also focus on doing abdominal exercises. One of the easiest ways is to get a large exercise ball and start with 50 crunches daily. Don’t forget to work those obliques on the side by doing side crunches. Why? Abdominal exercises and interval training will help reduce the subcutaneous fat, while diet generally will focus on visceral fat. For health purposes visceral fat is the worst type because this is the fat that surrounds your organs. For aesthetic purposes, subcutaneous fat is the stubborn fat that sits outside your stomach muscle."

Related:15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Get More Sleep

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Getting a good night's sleep feels good, and it can help you lose weight, according to Catherine Johnston, a Registered Dietitian. She says, "Just like stress, inadequate sleep can be double trouble for abdominal fat gain. Getting less than the recommended 7-9 hours per night can lead to daytime high-calorie food cravings, especially carbohydrates which can help wake us up with quick energy. Additionally, chronic poor sleep quality or quantity can increase cortisol levels. Try tracking your sleep and making small adjustments to your routine to get more time in bed. Additionally - a fitness tracker can help determine your sleep quality and help you decide if you need to get your doctor onboard with a treatment plan."

Calorie Deficit

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Burning more calories than you eat is referred to as a calorie deficit, and "you cannot burn fat without being in a calorie deficit, ' explains Jesse Milburn, fitness/nutrition coach with UnshakableFit. "One of the easiest ways to be in a calorie deficit is by controlling how many calories you eat in a day. Some people find it hard to stick with it because it can feel restricting. The way to be successful with a calorie deficit is to eat still the foods you enjoy but understand how many calories you're eating throughout the day. Over time you will start to see your abdominal fat getting smaller and smaller."

Related:3 Things to Do to Guarantee Weight Loss on GLP-1 Medicines, According to Coach

Walking

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"Walking is a great way to burn calories and get moving," says Milburn. Walking can help put you in a calorie deficit by burning calories. Another good thing about walking is it can help relieve stress. When we are in a chronic state of stress. It is harder for our bodies to lose fat. When we are chronically stressed the hormone cortisol is released through our body constantly. Cortisol can wreak havoc on our bodies over time which can lead to weight gain and difficulty losing abdominal fat.

💪🔥Body Booster: Don't fear moderate hunger. Pair it with fun workouts like dancing, cycling, or rock climbing to lose weight.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
Copyright denisehamdan/TikTok
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

“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

“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

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

“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

“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

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

Dinner

“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

“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

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

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“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

“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

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20 Things to Avoid While on Ozempic
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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.

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

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Added 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

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Ultra-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

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Foods 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

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Staying 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

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Don’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

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Avoid 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

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Ozempic 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

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“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

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It’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

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Ozempic 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

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Don’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

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Some 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

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Ozempic 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

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If 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

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Refined 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

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While 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

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Junk 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

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Ozempic 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

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Ozempic 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

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Fried, 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.

Sophie van Oostenbrugg gainsbybrains
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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.

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

“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

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

“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

“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

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

Cable Step Up

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

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

Core Exercise

“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.