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        10 Foods to Avoid That Cause Inflammation
    Some foods are worse than others when it comes to inflammation.
By Leah GrothJun 28, 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
✓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.
Copyright Lacey Baier/YouTube
By Leah GrothJun 28, 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
✓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.
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Are you experiencing inflammation? It might be time to make a few dietary changes. Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish"  lifestyle on her YouTube channel. In a popular video, she unveils a bunch of foods that cause inflammation.  “In this video, we take a look at the top foods that cause inflammation and what to look for instead,” she writes about the viral video. “We've been hearing for the past several years about inflammation, how it's the cause of a lot of pain and discomfort, and how it's actually part of the root of so many illnesses and diseases. While inflammation can be a good thing, since it's your body's natural response to trying to protect itself, the bottom line is inflammation and bloating can be very uncomfortable, especially if you're not injured or sick, and it can keep you from enjoying a happy, healthy lifestyle,” she explains. “So today I'm gonna share with you 10 types of foods that can actually cause inflammation within your body so that you can avoid those and don't risk having those triggered within your diet.”
Table SugarShutterstock
First up? Table sugar, “also called sucrose and high fructose corn syrups” are very highly associated with causing inflammation in your body, “which can ultimately lead to disease,” she says. “So sugar is made up of 50% glucose and 50% fructose. And high fructose corn syrup is made up of 60% fructose and 40% glucose. The reason why we're paying attention to this is because fructose and excess levels of fructose in your body have been linked to a lot of issues like fatty liver disease, diabetes, insulin resistance, weight gain, obesity, cancer, chronic kidney disease, heart disease, and many more. So to avoid foods that are high in fructose, you're gonna wanna avoid things like candy sodas, pastries cakes, cookies, donuts, and a lot of breakfast cereals. And if you wanna check out my video on sneaky hidden sugars, there's a lot of examples on more types of specific brands that you wanna be looking out for.”
Trans FatsShutterstock
“Trans fats are some of the unhealthiest foods that you can eat,” she says. “Unlike naturally occurring fats that come from plants and foods, trans fats are artificially created and essentially your body does not like them. Studies have actually shown that increased levels of trans fats in your diet cause inflammation within your adipose tissue, which is your fat tissues. So that's gonna cause a lot of issues for heart disease and arthritis is gonna really flare up that inflammation” Why do people put them in food? They help extend the shelf life of pastries and baked goods. “Foods to avoid that are high in trans fats are things like french fries, margarine, pretty much any pre packaged like cakes and muffins and cookies and donuts, and anything that says partially hydrogenated oils on the label is gonna have a trans fat in there.”
Refined CarbohydratesShutterstock
Refined carbohydrates “take a nutrient rich food and strips it of all of its nutrients, and then takes that other piece that's been stripped and gives that to you,” she says. “So you're basically getting a food that's been stripped of all minerals and vitamins and fiber and all of the good stuff that food is supposed to provide to you.” They also have a higher glycemic index score, “so that means that refined foods are gonna cause your blood sugar levels to increase more than other foods, and with higher glycemic index foods, you're gonna have increased inflammation.” Foods that are high in refined carbs are breads, pastas, chips, pizza, candy, breakfast cereals, cookies, sodas, “and other foods that contain a lot of processed sugar or processed flour.” Instead, she recommends foods that have whole grains that aren't processed.
Processed MeatsShutterstock
“Processed meats are highly associated with heart disease, obesity, and cancers like in your stomach and in your colon because of how they're processed and how these foods are cooked at higher temperatures, they definitely cause inflammation in our bodies,” she says. “Foods that are in this category would include bacon, sausage, smoked meats, deli meats, ham and jerky. But not all of those are bad for you. So you wanna look for foods that contain no nitrates or nitrites and avoid foods that are smoked.”
RELATED: 10 Critical Things You Need to Tell Your Doctor Before Starting Ozempic
MSGShutterstock
“Monosodium glutamate, also known as MSG, is a flavor enhancing additive that is added to food. It basically is a food additive that easily triggers two different types of inflammation and can cause issues in your liver,” she claims. “Foods that are high in MSG include prepackaged soups, salad dressings, fast food, and deli meats. So oftentimes when you're dining out, you kind of have to ask or look for signs that show you that no MSG is added. And you can also always take a look at the labels to avoid foods that contain added MSG.”
GlutenShutterstock
Next up, gluten, “something that is particularly difficult for people who are sensitive to joint pain,” she says. “It can also set off an autoimmune response for people with celiac disease in which it really causes a lot of pain and discomfort and can actually damage small intestines and cause a lot of joint pain.” For these people, she recommends gluten-free products that don’t contain any of the other ingredients mentioned.
AspartameShutterstock
She also recommends avoiding aspartame, “an added sweetener that contains no nutritional value or calories, so it's often used in foods that are sugar free,” she says. “But one of the problems with aspartame is that a lot of people's bodies react very negatively to it and treat it like it's a foreign substance, and they try to attack it with their autoimmune systems. And when that happens, that causes an inflammatory response. So foods that are marketed as sugar free as a healthy option, like diet sodas or sugar-free candies or sugar-free drinks can actually cause a pretty big inflammatory response in a lot of individuals. So to avoid that, you can just look for foods that contain no added sweeteners or no artificial sugars.”
CaseinShutterstock
Some recent studies have actually shown that casein, which is prevalent in milk and dairy products, can actually cause an inflammatory response and a gastrointestinal issue in a lot of people. “That means it can cause a lot of bloating and discomfort in your stomach.,” she says. “So if after consuming casein you find that you actually have that type of response, instead try looking for foods that contain no casings that aren't dairy related, that are actually plant-based alternatives.”
RELATED: What Happens to Your Body When You Stop Eating Veggies
Omega-3 and 6 Fatty AcidsShutterstock
“While our bodies do require certain levels of Omega-3 and omega six fatty acids, which are contained in vegetable oils and seed oils, having too much omega six fatty acids can actually cause an inflammatory response,” she says. “Foods that are high in vegetable oils and seed oils are gonna be pretty obvious. They're gonna be your vegetable oils plus mayonnaise, and oftentimes store-bought salads contain a lot of these oils,” she says. Instead, you should look for foods that contain avocado oil, olive oil, and coconut oil, “much better options if you have an inflammatory response to those types of oil.”
AlcoholShutterstock
Another no-no? Inflammation. “While moderate amounts of alcohol consumption does have some actual health benefits, having too much alcohol, especially on a regular basis, can cause a lot of inflammatory issues,” she says. “So higher alcohol consumption would be for men who have more than two drinks a day, or for women who have more than one drink every day. The problem with excessive alcohol is that it causes your liver to have difficulty removing those toxins from your body. And your liver is responsible for removing all different types of toxins. So the more you stress it for the alcohol, the more it's gonna be stressed for other things, and it's not gonna do as good of a job of removing all of those toxins from your body, which is then gonna cause that inflammation. So the easy way to reduce that is just to reduce your alcohol consumption.” 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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Nutrition & Diet
        10 Foods to Avoid That Cause Inflammation
    
Copyright Lacey Baier/YouTube
By Leah GrothJun 28, 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
✓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.
Are you experiencing inflammation? It might be time to make a few dietary changes. Lacey Baier (@LaceyBaier_) is a Sweet Pea chef and social media influencer who promotes a healthy "cleanish"  lifestyle on her YouTube channel. In a popular video, she unveils a bunch of foods that cause inflammation.  “In this video, we take a look at the top foods that cause inflammation and what to look for instead,” she writes about the viral video. “We've been hearing for the past several years about inflammation, how it's the cause of a lot of pain and discomfort, and how it's actually part of the root of so many illnesses and diseases. While inflammation can be a good thing, since it's your body's natural response to trying to protect itself, the bottom line is inflammation and bloating can be very uncomfortable, especially if you're not injured or sick, and it can keep you from enjoying a happy, healthy lifestyle,” she explains. “So today I'm gonna share with you 10 types of foods that can actually cause inflammation within your body so that you can avoid those and don't risk having those triggered within your diet.”
Table SugarShutterstock
First up? Table sugar, “also called sucrose and high fructose corn syrups” are very highly associated with causing inflammation in your body, “which can ultimately lead to disease,” she says. “So sugar is made up of 50% glucose and 50% fructose. And high fructose corn syrup is made up of 60% fructose and 40% glucose. The reason why we're paying attention to this is because fructose and excess levels of fructose in your body have been linked to a lot of issues like fatty liver disease, diabetes, insulin resistance, weight gain, obesity, cancer, chronic kidney disease, heart disease, and many more. So to avoid foods that are high in fructose, you're gonna wanna avoid things like candy sodas, pastries cakes, cookies, donuts, and a lot of breakfast cereals. And if you wanna check out my video on sneaky hidden sugars, there's a lot of examples on more types of specific brands that you wanna be looking out for.”
Trans FatsShutterstock
“Trans fats are some of the unhealthiest foods that you can eat,” she says. “Unlike naturally occurring fats that come from plants and foods, trans fats are artificially created and essentially your body does not like them. Studies have actually shown that increased levels of trans fats in your diet cause inflammation within your adipose tissue, which is your fat tissues. So that's gonna cause a lot of issues for heart disease and arthritis is gonna really flare up that inflammation” Why do people put them in food? They help extend the shelf life of pastries and baked goods. “Foods to avoid that are high in trans fats are things like french fries, margarine, pretty much any pre packaged like cakes and muffins and cookies and donuts, and anything that says partially hydrogenated oils on the label is gonna have a trans fat in there.”
Refined CarbohydratesShutterstock
Refined carbohydrates “take a nutrient rich food and strips it of all of its nutrients, and then takes that other piece that's been stripped and gives that to you,” she says. “So you're basically getting a food that's been stripped of all minerals and vitamins and fiber and all of the good stuff that food is supposed to provide to you.” They also have a higher glycemic index score, “so that means that refined foods are gonna cause your blood sugar levels to increase more than other foods, and with higher glycemic index foods, you're gonna have increased inflammation.” Foods that are high in refined carbs are breads, pastas, chips, pizza, candy, breakfast cereals, cookies, sodas, “and other foods that contain a lot of processed sugar or processed flour.” Instead, she recommends foods that have whole grains that aren't processed.
Processed MeatsShutterstock
“Processed meats are highly associated with heart disease, obesity, and cancers like in your stomach and in your colon because of how they're processed and how these foods are cooked at higher temperatures, they definitely cause inflammation in our bodies,” she says. “Foods that are in this category would include bacon, sausage, smoked meats, deli meats, ham and jerky. But not all of those are bad for you. So you wanna look for foods that contain no nitrates or nitrites and avoid foods that are smoked.”
RELATED: 10 Critical Things You Need to Tell Your Doctor Before Starting Ozempic
MSGShutterstock
“Monosodium glutamate, also known as MSG, is a flavor enhancing additive that is added to food. It basically is a food additive that easily triggers two different types of inflammation and can cause issues in your liver,” she claims. “Foods that are high in MSG include prepackaged soups, salad dressings, fast food, and deli meats. So oftentimes when you're dining out, you kind of have to ask or look for signs that show you that no MSG is added. And you can also always take a look at the labels to avoid foods that contain added MSG.”
GlutenShutterstock
Next up, gluten, “something that is particularly difficult for people who are sensitive to joint pain,” she says. “It can also set off an autoimmune response for people with celiac disease in which it really causes a lot of pain and discomfort and can actually damage small intestines and cause a lot of joint pain.” For these people, she recommends gluten-free products that don’t contain any of the other ingredients mentioned.
AspartameShutterstock
She also recommends avoiding aspartame, “an added sweetener that contains no nutritional value or calories, so it's often used in foods that are sugar free,” she says. “But one of the problems with aspartame is that a lot of people's bodies react very negatively to it and treat it like it's a foreign substance, and they try to attack it with their autoimmune systems. And when that happens, that causes an inflammatory response. So foods that are marketed as sugar free as a healthy option, like diet sodas or sugar-free candies or sugar-free drinks can actually cause a pretty big inflammatory response in a lot of individuals. So to avoid that, you can just look for foods that contain no added sweeteners or no artificial sugars.”
CaseinShutterstock
Some recent studies have actually shown that casein, which is prevalent in milk and dairy products, can actually cause an inflammatory response and a gastrointestinal issue in a lot of people. “That means it can cause a lot of bloating and discomfort in your stomach.,” she says. “So if after consuming casein you find that you actually have that type of response, instead try looking for foods that contain no casings that aren't dairy related, that are actually plant-based alternatives.”
RELATED: What Happens to Your Body When You Stop Eating Veggies
Omega-3 and 6 Fatty AcidsShutterstock
“While our bodies do require certain levels of Omega-3 and omega six fatty acids, which are contained in vegetable oils and seed oils, having too much omega six fatty acids can actually cause an inflammatory response,” she says. “Foods that are high in vegetable oils and seed oils are gonna be pretty obvious. They're gonna be your vegetable oils plus mayonnaise, and oftentimes store-bought salads contain a lot of these oils,” she says. Instead, you should look for foods that contain avocado oil, olive oil, and coconut oil, “much better options if you have an inflammatory response to those types of oil.”
AlcoholShutterstock
Another no-no? Inflammation. “While moderate amounts of alcohol consumption does have some actual health benefits, having too much alcohol, especially on a regular basis, can cause a lot of inflammatory issues,” she says. “So higher alcohol consumption would be for men who have more than two drinks a day, or for women who have more than one drink every day. The problem with excessive alcohol is that it causes your liver to have difficulty removing those toxins from your body. And your liver is responsible for removing all different types of toxins. So the more you stress it for the alcohol, the more it's gonna be stressed for other things, and it's not gonna do as good of a job of removing all of those toxins from your body, which is then gonna cause that inflammation. So the easy way to reduce that is just to reduce your alcohol consumption.” 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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Nutrition & Diet
        8 Anti-Inflammatory Foods for Joint Pain
    
        Shutterstock
    
By Leah SuzanneApr 07, 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.
It’s common knowledge that several foods and drinks cause inflammation – sugar, alcohol, and processed foods included. However, you might not know that there are certain things you can eat that will help reduce inflammation and even improve joint pain. Body Network spoke to Dr. Gbolohan Okubadejo, a NYC area Spinal and Orthopedic Surgeon, who treats patients with inflammation-induced pain daily. Here are 8 anti-inflammatory foods he recommends to treat pain naturally.

                Pineapple
            
        ​PineappleShutterstockPineapple is helpful for those who suffer from osteoarthritis, according to Okubadejo. “The enzyme bromelain reduces inflammation and swelling,” he says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

                Beets
            
        ShutterstockBeets are another great anti-inflammatory food. “These substances contain betalains that can suppress inflammation-related enzymes and diminish oxidative stress within the body. The dietary nitrates in beets enhance blood flow and lower inflammation by boosting nitric oxide production which relaxes blood vessels and decreases cellular stress,” he says. 

                Fatty Fish (Salmon, Mackerel, Sardines)
            
        ShutterstockTwo essential omega-3 fatty acids are abundant in fatty fish: Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). “These omega-3s help inflammatory cytokines that cause inflammation, which occurs in conditions such as arthritis,” he says. “Omega-3 fatty acids demonstrate effectiveness in managing rheumatoid arthritis symptoms through their ability to decrease both morning joint stiffness and swelling. COX-2 enzymes trigger inflammation in the same manner as nonsteroidal anti-inflammatory drugs (NSAIDs) function.”

                Berries (Blueberries, Strawberries, Blackberries)
            
        ShutterstockQuercetin, a natural flavonoid with anti-inflammatory properties, is found in dark-colored berries, including blueberries, blackberries, and elderberries. “This substance functions as a natural antihistamine by diminishing inflammation and pain,” says Okubadejo. It boosts immune function while combating damage from free radicals. Strawberries and black currants contain high amounts of vitamin C for collagen production. “Collagen synthesis depends on vitamin C because it plays a vital role in maintaining healthy joints and cartilage. This substance lowers oxidative stress which leads to increased joint pain and stiffness,” he says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

                Leafy Greens (Spinach, Kale, Swiss Chard)
            
        ​The Power of Green GuardiansShutterstockSpinach, kale, and Swiss chard contain high vitamin K levels, which lower inflammation markers while promoting healthy joints. “The greens supply vitamin C, which enhances collagen production to strengthen cartilage, and they contain beta-carotene with flavonoids that protect against oxidative stress and inflammation,” he says. “Leafy greens provide magnesium, which assists in controlling inflammatory responses, and their fiber content enhances gut health, contributing to a reduction in systemic inflammation. The combination of these nutrients helps prevent stiffness and pain in the joints.”

                Nuts
            
        Shutterstock
Almonds, walnuts, and pistachios contain healthy fats, “including monounsaturated fats and omega-3 fatty acids that provide substantial anti-inflammatory benefits,” says Okubadejo. “The consumption of these fats leads to reduced production of inflammatory molecules in the body, which helps alleviate joint pain and stiffness. Walnuts contain high levels of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid that research demonstrates can alleviate joint inflammation. Nuts include vitamin E, which functions as an antioxidant to shield cells against oxidative damage, thereby reducing joint pain and inflammation. Nuts contain fiber which helps maintain a healthy gut environment that enables the body to control systemic inflammation. Eating different kinds of nuts helps maintain healthy joints and lowers arthritis-related inflammation.”

                Olive Oil (Extra Virgin) 
            
        ​Olive OilShutterstockExtra virgin olive oil consists of abundant monounsaturated fats and oleocanthal, which possess potent anti-inflammatory capabilities, per Okubadejo. “These beneficial fats decrease the generation of pro-inflammatory substances such as cytokines and prostaglandin,s which commonly cause joint pain and stiffness,” he says. Oleocanthal found in olive oil functions like NSAIDs to alleviate inflammation while avoiding their associated side effects. “Olive oil contains polyphenols, which act as antioxidants to shield joints from oxidative harm and prevent additional inflammation. Regular olive oil consumption helps alleviate joint pain while supporting mobility and enhancing joint health, particularly benefiting individuals with arthritis conditions.”
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                Ginger
            
        ​2. GingerShutterstockThe last anti-inflammatory food on his list is ginger. “People have relied on ginger as an anti-inflammatory root to relieve pain and inflammation for centuries. The root contains gingerol, which blocks inflammatory pathways in the body and reduces the production of enzymes and cytokines that cause joint pain and swelling,” he explains. “Research shows that ginger can alleviate osteoarthritis and rheumatoid arthritis symptoms by lessening both pain and stiffness. The antioxidant properties work against oxidative stress that otherwise worsens joint inflammation. Ginger enhances blood flow, transporting nutrients to inflamed tissues to accelerate healing and support joint health. People who experience joint pain and inflammation can achieve substantial relief by regularly consuming fresh ginger, ginger tea, or ginger supplements.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        15 Foods Experts Say You Should Stop Eating Today
    
        Shutterstock
    
By Alek KorabOct 17, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Do you ever feel like your diet is holding you back from optimal health? You're not alone. Dr. Nick Zyrowski, D.C, B.S., a doctor and clinician, is on a mission to help people transform their health naturally. With his expertise in nutrition and wellness, Dr. Zyrowski shares insights on the foods we should avoid for better health. Joining him are other experts like Dr. Mark Hyman, a pioneering functional medicine physician, and Kaytee Hadley, MS, RDN, IFMCP, CPT, a functional medicine dietitian. Together, these health gurus reveal the top foods that might be sabotaging your well-being. Read on to discover which foods you should eliminate from your diet today — your body will thank you for it!
Ditch the Bleached White Flour and Refined GrainsShutterstock
Dr. Zyrowski warns against consuming bleached white flour and refined grains. "This is a grain that's gone through a process where the nutrient-rich wheat kernel has been removed, and so any vitamins and minerals it may have had to begin with are now gone," he explains in his post. These processed grains are often treated with chemicals like benzoyl peroxide and chlorine. Found in many staple foods like bread, pasta, and crackers, these refined grains are far from being real, nutritious food.
Say Goodbye to Low-Fat FoodsContrary to popular belief, low-fat foods are not the answer to a healthy diet. Dr. Zyrowski debunks this myth, stating, "The idea that we should eat low-fat foods is probably one of the biggest lies ever pushed on people." He reminds us that our brain is 80% fat, and our body's cells have fatty membranes. Instead of low-fat options, he recommends full-fat alternatives like raw almond butter, plain full-fat yogurt, and whole milk from grass-fed cows.
Avoid Processed Deli MeatsShutterstock
Deli meats often contain hidden ingredients that can be harmful to your health. "Deli meats can be loaded with a lot more ingredients than you ever bargained for," cautions Dr. Zyrowski. These processed meats often contain added sodium, nitrates, artificial flavorings, and even corn syrup. He suggests opting for whole, unprocessed meats instead.
Cut Out Sugary DrinksShutterstock
Sugary beverages are a major culprit in poor health. Dr. Zyrowski warns, "There's not a better way to create a problem like insulin resistance in your body than drinking these types of beverages." This includes not just sodas but also fruit juices, sweetened teas, and energy drinks. He recommends choosing water, sparkling water, or stevia-sweetened beverages instead.
Eliminate Sugary FoodsShutterstock
Dr. Zyrowski underlines the dangers of sugar, noting that many people may have insulin resistance without realizing it. He advises avoiding foods like cereals, snack bars, candy, sweetened yogurt, and ice cream. "Sugar comes in over 250 names on the food label," he warns, suggesting we look for ingredients ending in "-ose" to identify hidden sugars.
RELATED:I'm a Nutritionist and Here Are 19 Protein Truths You Need to Hear
Steer Clear of Fried FoodsShutterstock
Fried foods, including chips, french fries, and fried meats, are best avoided. Dr. Zyrowski explains that these foods create "a lot of inflammatory advanced glycation end products" and oxidative stress in the body, which can lead to various health issues. Kaytee Hadley, MS, RDN, IFMCP, CPT, adds, "Fried chicken, for example, may have high protein content, but the fried food can increase levels of inflammation that may actually lead to weight gain."
Beware of Bad FatsShutterstock
While healthy fats are essential, many common fats are harmful. Dr. Zyrowski advises against vegetable oils, canola oil, soybean oil, and margarine. "These fats are all inflammatory, and they lead to inflammatory conditions," he states. Instead, he recommends healthy fats like coconut oil, avocados, butter, nuts, seeds, and olive oil.
Eliminate Fast FoodsShutterstock
Fast foods, whether from restaurants or pre-packaged meals, are loaded with unhealthy ingredients. Dr. Zyrowski notes that these foods often contain "the sugar, the preservatives, the bad fats" mentioned earlier. Despite their convenience, he strongly advises against consuming fast foods.
Ban Artificial Flavorings, Sugars, and DyesShutterstock
At the top of Dr. Zyrowski's list are artificial additives. "Artificial means not found in nature, made in a lab, a.k.a. fake food," he explains. These additives are often used to keep costs low and profits high, but they're linked to serious health issues, including cancer.
RELATED: I'm 70 But Look 40 Thanks to These 9 Diet Secrets
Avoid Foods with Unpronounceable IngredientsShutterstock
Dr. Mark Hyman, a leading physician, advises, "First of all, if you read something on a label and you don't know what it is and you can't pronounce it, don't eat it." He gives an example: "Butylated hydroxytoluene, or BHT, is a known carcinogen that's banned in most countries except the United States."
Say No to High Fructose Corn SyrupShutterstock
Dr. Hyman considers high fructose corn syrup a "hard rule" to avoid. He explains, "It's not a whole food and is a highly processed industrial food product." He warns that it can cause insulin resistance and inflammation and elevate uric acid levels.
Limit Artificial SweetenersShutterstock
Dr. Hyman also advises against artificial sweeteners. "It has a huge effect on your microbiome. It causes fermentation, bloating, distension," he explains. Dr. Jacqueline Wolfadds, "Avoid sugar alcohols (which end in -ol) such as sorbitol, mannitol, xylitol and erythritol. They cause gas and often bloating because we cannot break them down."
Be Cautious with Carbonated BeveragesShutterstock
Carbonated drinks can contribute to bloating. Beth Czerwony, RD, explains, "Think about what happens if you shake a can of soda. That's what is happening inside of you after you drink it. The bubbles have no place to go — and it will make you feel bloated."
Watch Out for High-Sodium FoodsShutterstock
The Cleveland Clinic warns, "Eating meals that are high in sodium, high in fat or heavy with refined carbohydrates (such as bread, buns or breading) can all leave you feeling bloated."
RELATED: 9 Surprising Things That Happen When You Quit Processed Foods
Take Action: Tips for Success
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Dr. Zyrowski offers practical advice for avoiding these unhealthy foods: Don't buy them, remove them from your home, be wary of misleading marketing, and always plan and prep your meals. By following these strategies, you can take control of your diet and improve your overall health.
Antoni Adamrovich, MSN, BA, APRN, FNP-C, advises, "Pack your diet with nutrient-dense foods (e.g., fruit, vegetables, lean proteins, whole grains, healthy fats, etc.). Regularly eating these types of foods will go a long way in supporting your health and well-being." And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        8 Anti-Inflammatory Foods Nutritionists Recommend for Joint Pain
    
        Shutterstock
    
By Leah SuzanneApr 11, 2025
Leah Suzanne
Freelance Writer/Editor
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✓Expert-Recommended
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If you are experiencing joint pain and inflammation, making dietary changes can help. While there is no “arthritis diet,” “many foods can help fight inflammation and improve joint pain and other symptoms,” explains the Arthritis Foundation. What foods should you eat to minimize joint pain? Body Network spoke with Kayla Farrell, RDN, Registered Dietitian at FRESH Communications, who filled us in on the topic. Here are 8 anti-inflammatory foods she recommends. 

                Salmon
            
        ShutterstockFatty fish, like salmon, “is a quality protein choice with high levels of omega-3 fatty acids that interfere with immune cells that cause the body's inflammatory response,” says Farrell. “In turn, this helps reduce inflammation and joint pain. As a registered dietitian, I choose salmon from Chile because it’s particularly high in these powerful omega-3s and low in mercury.”

                Greek Yogurt
            
        ShutterstockGreek yogurt contains probiotics, healthy bacteria that support a balanced gut microbiome. “A healthy gut is linked to better mental health and cognition, improved digestion, and decreased inflammation. I opt for plain Greek yogurt to reduce added sugars and add toppings like fresh fruit and nut butter,” she says. 

                Turmeric
            
        ShutterstockShe is also a fan of turmeric. “This spice contains a powerful anti-inflammatory compound, known as curcumin, that helps reduce inflammation. When cooking, I recommend using both turmeric and black pepper to increase its ability to be absorbed in the body by 2000%,” she explains. 

                Broccoli
            
        ShutterstockEat your broccoli if you suffer from inflammation. “This cruciferous vegetable is packed with vitamin K, making it a nutrient-dense food that can reduce inflammatory markers in the blood and promote healthy joints,” says Farrell. “Broccoli can be enjoyed both raw and cooked, but I recommend steaming broccoli for additional health benefits.”

                Olive Oil
            
        ShutterstockOlive oil “is an incredible antioxidant, which can reduce inflammation throughout the body,” says Farrell. “This oil has become readily available and used for a variety of different dishes since the 1990s, when the Mediterranean Diet became popular for heart health.”

                Berries
            
        ShutterstockBerries, specifically blueberries, strawberries, and raspberries “are full of vitamin C, which can reduce inflammation throughout the body, including the joints,” she says. “The anthocyanins found in berries have also been found to have an anti-inflammatory effect.”

                Leafy greens
            
        ShutterstockLeafy greens are another must-eat. “While it can be a challenge to incorporate leafy greens into any diet, this food packs a punch when it comes to anti-inflammation, containing high levels of vitamin K, calcium and antioxidants to support joint health. I recommend sneaking spinach or kale in a fruit smoothie for an easy way to get some greens!” Farrell states.

                Beans
            
        ShutterstockBeans are the last item on her list. “These legumes are a fiber-filled, plant-based protein source that offer antioxidants and anti-inflammatory compounds, like polyphenols, that benefit joint health,” she says. And if you enjoyed this article, don't miss40 Health Symptoms That Can Be More Serious Than You Think.
Nutrition & Diet
        Beat Joint Pain in 2 Weeks With This Anti-Inflammatory Diet
    
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By Leah GrothApr 20, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
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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.
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If your fingers, toes, and other joints regularly experience pain and discomfort, you might be suffering from inflammation. Inflammation can be caused by a number of things, according to the National Institutes of Health. These include autoimmune diseases, such as rheumatoid arthritis, cardiovascular diseases, such as high blood pressure and heart disease, gastrointestinal disorders like inflammatory bowel disease, Crohn's disease, and ulcerative colitis, lung diseases, such as chronic obstructive pulmonary disease (COPD) and asthma, mental illnesses, such as depression, metabolic diseases, such as Type 2 diabetes, neurodegenerative diseases, such as Parkinson’s disease, and some cancers. And, in case you didn’t know, making some good dietary choices can help you beat joint pain, according to Amanda Sauceda, RD, founder of The Mindful Gut.
Sauceda Recommends Three Things
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Sauceda recommends adding three things to your diet if you are suffering from inflammation. “Think spices, fiber, and omega-3's when choosing a diet to help you beat joint pain,” she says.
Spices Have Anti-Inflammatory Compounds
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“Seasoning your food with a variety of spices is helpful because they are a source of anti-inflammatory compounds,” she says.
Turmeric Is Good for Rheumatoid Arthritis
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“For example, turmeric is thought to be a good spice to include and has been found to be helpful with rheumatoid arthritis,” she maintains.
Curcumin Also Has Anti-Inflammatory Properties
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There is also scientific evidence that curcumin has anti-inflammatory properties, reducing symptoms in people with autoimmune disorders.
Fiber Is Also Beneficial
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Sauceda maintains that most people lack fiber, “and this nutrient supports not only healthy digestion but also a balanced microbiome.”
The Microbiome Is Connected to Joint Pain
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“The microbiome is being investigated for its role in a variety of health conditions, and joint pain, like with, is no exception,” she says, citing research.
Add Mashed Avocado on Your Toast
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“Try including one high fiber food into your diet daily to get into the habit,” she suggests. “It can be as simple as mashing avocado on your toast.”
And, Add Omega-3s
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“Omega-3's are one of the most supportive fats for our body and also one that many people don't eat enough of,” says Sauceda. Omega-3s are found in animal or plant-based sources and can have anti-inflammatory effects.
Fish Is a Great Source
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“Fish tend to be the best source of omega-3s,” she says. “Fish oil contains omega-3 fatty acids, which are part of a healthy diet that is associated with lower levels of inflammation,” explains Harvard Health. “Your body can't manufacture omega-3 fatty acids—eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA)—so it's important to get them through your diet.”
Related: This Is Exactly How to Lose Body Fat This Year
So Are Plant Sources
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“You can also choose sources like chia seeds, hemp hearts, or flax seeds,” says Sauceda.  Harvard Health adds that ALA is found in plants and is available in vegetable oils, nuts, flaxseeds, and flaxseed oil.
💪🔥Body Booster: If you are experiencing inflammation, try adding fiber, omega-3 fatty acids, or spices into your diet.
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
            
View this post on Instagram
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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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“Then I did glute bridges,” Sophie continues. You can do glute bridges with or without weights.

                Cable Step Up
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
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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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
She sits down at a machine. “Then I did a seated leg curl,” she says.

                Core Exercise
            
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A post shared by Sophie van Oostenbrugge (@gainsbybrains)
“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.
Fitness & Workouts
        She Lost 70 Pounds From Hot Girl Walks
    
        Copyright joyymaria/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 accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips. 

                She Walks to Run Her Errands
            
        @therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

                She Recommends Walking After a Workout to “Cool Down
            
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A post shared by Joy (@joyymaria)
“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

                Calorie Deficit
            
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A post shared by Joy (@joyymaria)
In another video she details “exactly” how she went from 230 pounds to 160 pounds in 10 to 11 months. “If somebody is telling you that you can lose weight without being in a calorie deficit run because they're lying,” she continues, calling it “the most important step” to losing weight. “I know you guys have heard the saying, you cannot outrun a bad diet, and it's so true. Google, TDEE calculator. From there, put in your information. I'm gonna tell you exactly how many calories you need to eat. I ate about 1600 to 1800 calories daily, just depending on my activity level for the day. If I did two workouts that day, I would eat closer to 1800. If I had a more sedentary day, I would eat closer to 1500 to 1600.”

                Meal Plan
            
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A post shared by Joy (@joyymaria)
Next she recommends a meal plan. “I have a seven day meal plan available at the top of my profile. It just makes it really easy when you're going to a grocery shop, when you're first starting out, when things are structured, it's gonna make it a lot easier to follow and just to stay consistent, not skipping breakfast, especially if we're exercising.”

                Here Is What She Eats in a Day
            
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A post shared by Joy (@joyymaria)
Her favorite breakfast is “avocado toast on sourdough bread, one hard boiled egg,” which she seasons, adding truffle hot sauce, two pieces of bacon, and one piece of sausage. “High protein, good, healthy fat, and a healthy balance of carbs,” she says. “This can also be a breakfast or a lunch because it is super filling.” Another favorite is yogurt bowls made with Dannon Light and Fit Greek yogurt with granola blackberries and blueberries. She also likes tunacado sandwiches with sourdough bread, cheese, tomato, avocado, and pesto basil spread. For dinner she might have a small bowl of Turkey chili.

                Hydration
            
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A post shared by Joy (@joyymaria)
She also drinks “a ton” of water, “like a gallon of water a day,” she says. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids. Why is hydration so important? Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues, according to Mayo Clinic.

                Working Out
            
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A post shared by Joy (@joyymaria)
Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”
💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.
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