Skip to content
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.

10 GLP-1 Medication Lies You Should Stop Believing, Says Nurse

One expert reveals the truth about Ozempic and other weight loss drugs.

Melissa Musso saltyinjector
Copyright saltyinjector/Instagram

Have you heard a lot of concerning stuff about Ozempic and other GLP-1 weight loss drugs? According to an expert, don’t believe everything you hear. Melissa Musso is a Nurse Practitioner and social media influencer who regularly shares information about weight loss drugs. In a new post, she pops the lid on Ozempic lies. “The top 10 lies you’ve been told about GLP-1s and what’s actually true,” she writes, revealing that a lot of what she hears “floating around about GLP-1s is wild. Let’s clear some things up.”


GLP-1s Are a “Quick Fix”

The number one lie? “They’re a quick fix,” she says. “No, they’re just a tool. You still have to put in the work, but the medication makes losing weight actually attainable.”

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

You Will Regain All the Weight You Lost

The second lie? “You’ll regain all the weight,” she says. “The literature says this is not true even if you go off medication, a year later, patients were still below their initial starting weight,” she explains.

You Will Lose Muscle

Lie number three: “They make you lose muscle,” she says. “Only if you’re undereating protein and avoiding strength training. Fix that, and you’ll be fine.”

They Are Only for Diabetics

“They’re only for diabetics,” is lie number four. “Nope. FDA-approved for weight loss, too. And ‘off label’ uses for so much more,” she says.

RELATED:20 Possible Ozempic Side Effects

They Will Take Away Your Hunger

Another common lie? “You’ll never feel hungry again,” she says. “Sounds like malnutrition waiting to happen. We want to regulate your appetite, not eliminate it.”

You Will Only Qualify for Them If You Are Overweight

“You have to be this overweight to qualify,” is also not true. “It’s not just about BMI—I care more about where we are going and what we are trying to accomplish than I do where you’re starting from,” she says.

They Are Dangerous

Another fallacy? “They’re dangerous,” she says. “They’re actually wildly safe. That’s why so many people are irresponsibly prescribing them and getting away with it.”

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

You Don’t Have to Change Anything After

“You don’t have to change anything” is lie number eight. “If you go off meds and return to your baseline lifestyle, you will slowly return to your baseline weight,” she says.

They Are Only for Rich Celebrities

Lie nine is “They’re for rich celebrities,” she says. “Regular people are using them every day. The real problem? Insurance companies making access harder than it should be. Compounds have been helping to close that gap.”

RELATED:20 Things to Avoid While on Ozempic

If You Tried Harder, You Wouldn’t Need Them

The final lie? “If you just tried harder, you wouldn’t need them,” she says. “Weight loss isn’t just about willpower—it’s so much more and a GLP-1 just helps level the playing field.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

More For You

Melissa Musso saltyinjector
Copyright saltyinjector/Instagram
Evidence-Based

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

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

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

Have you heard a lot of concerning stuff about Ozempic and other GLP-1 weight loss drugs? According to an expert, don’t believe everything you hear. Melissa Musso is a Nurse Practitioner and social media influencer who regularly shares information about weight loss drugs. In a new post, she pops the lid on Ozempic lies. “The top 10 lies you’ve been told about GLP-1s and what’s actually true,” she writes, revealing that a lot of what she hears “floating around about GLP-1s is wild. Let’s clear some things up.”

GLP-1s Are a “Quick Fix”

The number one lie? “They’re a quick fix,” she says. “No, they’re just a tool. You still have to put in the work, but the medication makes losing weight actually attainable.”

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

You Will Regain All the Weight You Lost

The second lie? “You’ll regain all the weight,” she says. “The literature says this is not true even if you go off medication, a year later, patients were still below their initial starting weight,” she explains.

You Will Lose Muscle

Lie number three: “They make you lose muscle,” she says. “Only if you’re undereating protein and avoiding strength training. Fix that, and you’ll be fine.”

They Are Only for Diabetics

“They’re only for diabetics,” is lie number four. “Nope. FDA-approved for weight loss, too. And ‘off label’ uses for so much more,” she says.

RELATED:20 Possible Ozempic Side Effects

They Will Take Away Your Hunger

Another common lie? “You’ll never feel hungry again,” she says. “Sounds like malnutrition waiting to happen. We want to regulate your appetite, not eliminate it.”

You Will Only Qualify for Them If You Are Overweight

“You have to be this overweight to qualify,” is also not true. “It’s not just about BMI—I care more about where we are going and what we are trying to accomplish than I do where you’re starting from,” she says.

They Are Dangerous

Another fallacy? “They’re dangerous,” she says. “They’re actually wildly safe. That’s why so many people are irresponsibly prescribing them and getting away with it.”

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

You Don’t Have to Change Anything After

“You don’t have to change anything” is lie number eight. “If you go off meds and return to your baseline lifestyle, you will slowly return to your baseline weight,” she says.

They Are Only for Rich Celebrities

Lie nine is “They’re for rich celebrities,” she says. “Regular people are using them every day. The real problem? Insurance companies making access harder than it should be. Compounds have been helping to close that gap.”

RELATED:20 Things to Avoid While on Ozempic

If You Tried Harder, You Wouldn’t Need Them

The final lie? “If you just tried harder, you wouldn’t need them,” she says. “Weight loss isn’t just about willpower—it’s so much more and a GLP-1 just helps level the playing field.” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Dr. Katrina Mattingly Options Medical Weight Loss
Copyright Options Medical Weight Loss/YouTube/Shutterstock
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.

Everyone's talking about GLP-1 medications like Ozempic, Wegovy, and Mounjaro—and for good reason. These breakthrough treatments have helped countless people achieve significant weight loss. But to get the best results, you need to use them correctly. Dr. Katrina Mattingly, a Board Certified Obesity Medicine Specialist at Options Medical Weight Loss, shares the most common pitfalls to avoid.

1. Skipping Proper Medical Consultation

"It's crucial to discuss your medical history, potential contraindications, and any concerns you may have to ensure the medication is appropriate for you," says Dr. Mattingly. Before starting any GLP-1 medication, a thorough consultation with a healthcare provider is essential. Being completely transparent about your health background helps identify potential risks and ensures the treatment is safe for you.RELATED:What Happens to Your Body When You Stop Taking Ozempic

2. Ignoring Dosage Instructions

pharmacist male medicine pharmacy drugs13 Weight Loss Alternatives When Ozempic Isn't Available That Experts Swear ByShutterstock

Following the prescribed dosing schedule is non-negotiable. "Do not ignore or deviate from the prescribed dosing instructions. What happens when you do? You end up nauseated, with acid reflux, and your bowels are gurgling and acting up," Dr. Mattingly warns. Improper dosing can lead to unnecessary side effects and discomfort that might make the treatment experience unpleasant.

3. Neglecting Healthy Lifestyle Habits

Choosing between apple and donutShutterstock

"Remember, the medication works best when combined with a balanced diet and regular physical movement," emphasizes Dr. Mattingly. GLP-1 medications aren't magic pills—they're tools that work alongside healthy habits. According to Dr. Mattingly, "Only relying on the medication to lose weight and doing nothing else is not going to get you optimal results, especially if you're eating greasy or sugary foods as your main source of sustenance."

4. Overlooking Side Effects

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

Be proactive about potential side effects. "Be aware of common side effects, such as nausea or gastrointestinal discomfort, and communicate any concerns to your medical provider promptly," Dr. Mattingly advises. Don't suffer in silence—your provider can offer solutions. "We can give you tips on supportive care, nutrition, or we can even call in a prescription to help get you through those unpleasant but temporary side effects," says Dr. Mattingly.RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines, According to Coach

5. Skipping Follow-up Appointments

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

Consistent monitoring is key to long-term success. "Regular check-ins allow your medical provider to monitor your progress, address any concerns or challenges, and make any necessary adjustments if needed," explains Dr. Mattingly. These appointments help optimize your treatment and ensure you stay on track with your weight loss goals.

Dr. Mattingly concludes with encouragement: "We're here to help you along the way, and we know that we've seen great, great success on people with these GLP-1 medications, and you can definitely be one of them." By avoiding these common mistakes, you'll be well-positioned to achieve the best possible results from your GLP-1 medication.

Stephanie Snow stephsnow np
Copyright stephsnow np/Instagram

Are you thinking about taking Ozempic or another weight loss drug to help you drop unwanted pounds? You should know several things before getting a jab, says one expert. Stephanie Snow is a Weight Loss Provider, Nurse Practitioner, and Obesity Medicine specialist who has used weight loss drugs herself. In a few new social media posts, she reveals everything you should know before getting on them. “I’ve been on this journey too, so I know it’s not easy. As a nurse practitioner and a GLP-1 user, here are five things I wish I could tell my past self,” she writes.

You Deserve to Feel Good in Your Body

Her first truth? You deserve to feel good in your body. “Taking steps to care for yourself isn’t selfish. You’re allowed to prioritize your health and well-being,” she says.

Progress Won’t Always Be Linear

Next, she reminds that progress won’t always be linear, so don’t get hyper-focused on it. “Some days will be easier than others, and that’s okay. Be patient and compassionate with yourself through every step,” she writes.

Listen to Your Body, Not Just the Numbers

Don’t let the scale dictate your success. Listen to your body, not just the numbers, she says. “It’s tempting to focus on scales and calories, but how you feel physically and emotionally matters more,” she writes.

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

You’re Not Taking the Easy Way Out

No matter what anyone says, going on weight loss drugs doesn’t mean you are taking the easy way out. “This journey requires courage, commitment, and self-love. GLP-1 is just one of many tools you’re using to take control of your health,” she says.

Celebrate Small Wins

Don’t just celebrate milestones, celebrate small wins. “Every step forward, no matter how small, is a victory. Take pride in the progress you’re making, one day at a time,” she writes.

RELATED:20 Possible Ozempic Side Effects

Fullness Comes Fast

In another post, she reveals five more things she wishes she knew before starting weight loss drugs. The first? Fullness comes fast. “You’ll feel full quicker than expected. Adjust your portions and trust your body’s signals,” she writes.

Hydration is Essential

Next, make sure to hydrate. “Staying hydrated aids digestion and helps prevent nausea. Keep that water bottle handy!” she recommends.

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

Protein is Your Pal

Ensure you are eating enough protein to keep you feeling and help build muscle. “High-protein meals and snacks boost energy and keep you satisfied between meals,” she writes.

Embrace Imperfection

Another thing you should do? Embrace Imperfection. “Not every day will be perfect, and that’s okay. Progress isn’t linear; keep going even when it’s tough,” she says.

Patience Pays Off

Last but not least, remember that patience pays off. “Sustainable weight loss takes time. Be patient with yourself and stay consistent,” she writes. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Whitney Black whitney.the.dietitian
Copyright whitney.the.dietitian/Instagram/Shutterstock

If you are taking a GLP-1 weight loss drug like Ozempic or Mounjaro, it can be challenging to figure out what you should and shouldn’t be eating to maximize weight loss and minimize side effects – especially when dining out. However, an expert says it doesn’t have to be complicated. Whitney Black, MS, RD, is a GLP-1 Dietitian on Mounjaro herself. In a few new social media posts, she reveals her top 10 “tips for eating at restaurants while taking GLP-1 meds like Mounjaro,” she writes. “You don’t have to give up eating at restaurants! You can still enjoy your time out and meet goals while on GLP-1 meds like Mounjaro or Wegovy! But there are things you can do to maintain goals and minimize side effects! Try these tips the next time you are out to eat!”

Order From the Kids Menu

close up of woman finger with menu choosing dishes at restaurant​Creating a Sustainable RoutineShutterstock

Her first tip? “Order from the kid's menu or lunch menu if you can!” she suggests. “Especially if there is a similar item. This is a great way to get smaller servings and save $.”

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

Stay Away From the Bread or Chips

Healthy Gluten Free Rice Chips in a PileShutterstock

Don’t be tempted by a free teaser food. “Limit the bread baskets and chips that come before your meal! Listen, I love the Texas Roadhouse Rolls as much as anyone, but you can easily fill up on those if you aren’t careful! Enjoy a small amount, but be aware of earlier satiety with GLP-1 meds!” she says.

Order Condiments on the Side

Set of sauces - ketchup, mayonnaise, mustard soy sauce, bbq sauce, pesto, chimichurri, mustard grains and pomegranate sauce on dark stone background.Shutterstock

Get your condiments on the side. “Ask for heavy sauces or dressings on the side if able! This can help you control how much is used. A lot of times, heavy sauces or dressings can be higher in fat, which may not be tolerated well with GLP-1 meds,” she writes.

Make Healthier Selections

Grilled Chicken Breast Fillet on grill pan with rosemary close up. Grilled meat steak on rustic black background.Shuttestock

Try to make healthier menu suggestions. “Opt for grilled, steamed, or baked items if able! Again, trying to limit the amount of fatty foods can help reduce GI side effects! If you wanted to get fried food, try to eat in small amounts to see how well it’s tolerated first,” she says.

RELATED:20 Possible Ozempic Side Effects

Center Your Meal Around Protein and Fiber

Avocado,Toast,With,A,Perfect,Poached,Egg,On,Top,WithShutterstock

“Center the meal around protein and fiber!” she adds. “You can still enjoy your meal and get in protein and fiber! Start by eating the protein source first, and grabbing a side salad, or adding avocado or veggies for fiber!”

Split Up Your Meal

Salmon steak fillet with grainy mustard and spinach. Lunch in a restaurant, a woman eats delicious and healthy food. Restaurant menu, a series of photos of different dishes​Mistake 1: Saving Up Calories for Dinner.Shutterstock

In another post, she reveals 5 more tips for eating at a restaurant on a weight loss drug. One of her suggestions? Cut portions in half. “Split a meal or box up half before you start eating,” she suggests.

Choose a High Protein Appetizer

Delicious shrimp cocktail with tomato sauce, closeupShutterstock

You don’t have to order off the main menu. Sometimes an app is the healthiest option, she says. “Choose high-protein appetizers instead of big entrées (shrimp cocktail, meat skewers, small charcuterie plates),” she writes.

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

Order Extra Veggies

Brussels,Sprouts,Roasted,vegetable44. Brussels sprouts: 43 caloriesShutterstock

When you get a choice of sides, make healthier selections and sub if possible. “Ask for extra veggies instead of starchy sides,” she says.

Eat Slow

A picture of delightful man enjoying his meal. He is chewing a piece of sandwich and keeping eyes closed. Isolated on striped and blue background.Shutterstock

Remember, it’s not a race to finish your meal. “Eat slow & check in with your hunger cues,” she suggests. This helps “with portion control,” she says.

RELATED:20 Things to Avoid While on Ozempic

Choose Meals That Reheat Well

Young woman putting plate with food into microwave oven in kitchen

Shutterstock

When choosing off the menu, try to focus on items that you can eat the next day. “Pick a meal that reheats well for leftovers,” she says. That way, “you get multiple meals out of one order!” And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

Evidence-Based

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

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

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

If you've been considering expensive GLP-1 medications like Ozempic for weight loss, there might be a better way. Dr. Kate Lyzenga-Dean, an integrative medicine expert, has identified natural alternatives that work with your body's systems. Drawing from her decade of clinical experience and personal health transformation, she reveals how these science-backed options could help you achieve sustainable weight loss without costly prescriptions or side effects.


Why Traditional Weight Loss Methods Fail

"About 50% of Americans are currently trying to lose weight – that's over 165 million people," Dr. Lyzenga-Dean reveals in her post. The problem isn't lack of effort. "Science is proving again and again that the old simplistic model of calorie in, calorie out simply does not work for most women, especially as we age." Instead, she explains successful weight loss depends on hormone balance, including GLP-1.

How GLP-1 Controls Your Weight

Pen,Injection,Semaglutide,Ozempic, diabetes, medicine, medication, diet, weight, lossShutterstock

Understanding GLP-1's role is crucial, explains Dr. Lyzenga-Dean. "Food stimulates the release of GLP-1 from your intestinal cells, which then signals your pancreas to release insulin, improves satiety, and slows digestion." This natural process helps control appetite and blood sugar - without medication.

The Hidden Costs of GLP-1 Medications

Never fear, your pharmacist is here. Cropped shot of an attractive young female pharmacist working in a pharmacy.Shutterstock

While prescription GLP-1 drugs work, they come with significant drawbacks. "These medications are expensive, rarely covered by insurance, and often need to be taken for life," Dr. Lyzenga-Dean warns. "About 50% of patients experience nausea, and most regain weight within a year of stopping."

Healthy Fats: Your First Line of Defense

A delicious Bowl of Guacamole next to fresh ingredients on a table with tortilla chips and salsaShutterstock

"One of the quickest ways to balance blood sugar is by increasing healthy fat intake," Dr. Lyzenga-Dean shares. "Think guacamole and coconut milk, not processed foods." Research shows that adding just 85 grams of pistachios to meals significantly increases GLP-1 levels in pre-diabetic adults.

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

Power Up Your Protein

Saucepan with boiling eggs on a gas stoveShutterstock

"Meals with higher amounts of protein stimulate GLP-1 secretion better than those with mostly carbs," Dr. Lyzenga-Dean explains. She recommends eggs and plain yogurt: "Eggs provide unsaturated fats, protein, and choline - all crucial for blood sugar balance."

The Mediterranean Secret

Food products representing the Mediterranean diet which may improve overall health statusShutterstock

Research supports this dietary approach: "A Mediterranean diet rich in olive oil for 28 days resulted in significantly higher GLP-1 blood concentrations after each meal," Dr. Lyzenga-Dean reports. This pattern not only supports weight loss but also helps prevent metabolic syndrome.

Natural Compounds That Boost GLP-1

Cinnamon sticks on a textured wooden background. Cinnamon roll. Spicy spice for baking, desserts and drinks. Fragrant ground cinnamon. cinnamon powder Close-up. Place for text. copy spaceShutterstock

"Flavonoids from turmeric, cinnamon, rosemary, and green tea act as natural GLP-1 boosters," Dr. Lyzenga-Dean reveals. However, she notes that concentrated supplements often work better than food sources alone for noticeable results.

RELATED:20 Possible Ozempic Side Effects

Berberine: The Natural Alternative

Close,Up,Of,Berberine,Supplement,CapsulesShutterstock

This plant compound shows remarkable promise. "One meta-analysis showed that just one gram of concentrated berberine significantly lowered cholesterol, BMI, weight, and blood sugar markers," Dr. Lyzenga-Dean reports. Its effectiveness has earned it the nickname "Nature's Ozempic."

Your Gut Bacteria Matter

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

"The most impactful way to influence GLP-1 production is by balancing your microbiome," Dr. Lyzenga-Dean emphasizes. She highlights the bacterium Akkermansia: "Studies show it increases thermogenesis - your body's fat-burning process."

Combining Natural Strategies

Spoon with thermostat yogurt in a girl's handShutterstock

Success comes from a comprehensive approach. "The beauty of natural GLP-1 boosters is that you can stack these strategies," Dr. Lyzenga-Dean explains. While results aren't immediate, the benefits are sustainable and side-effect-free.

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

Your Path to Sustainable Weight Loss

Happy woman celebrating successful weight loss on scale in bright living room. Fitness goals and healthy lifestyle concept. Joyful moment of achievement and motivation.Shutterstock

"Will these alternatives transform your body overnight? No," Dr. Lyzenga-Dean admits. "But they support healthier weight at the root cause, with minimal side effects." For those seeking lasting results without medication, these natural approaches offer a promising solution. And if you enjoyed this article, don't miss 20 Incredible Ozempic Success Stories of All Time

Kassie Magnusen kassie_beth_
Coach Lost 60 Pounds Eating These 11 High Protein Meals
Copyright kassie_beth_/Instagram
Evidence-Based

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

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

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

There are lots of common weight loss methods – eating more protein, lifting weights, and cutting calories. However, one expert has some more unconventional tips. Kassie Magnusen is a weight loss and nutrition coach who helps “busy mamas drop fat & get the sculpted body they’ve always wanted,” she writes in her Instagram bio. “4 unpopular things I do for fat loss that most people don’t talk about,” she captioned a post. “I might get some push back for some of these, but that’s okay. This is what works for me.”

She Avoids High-Intensity Cardio

Her first unpopular habit? “I avoid high-intensity cardio—it’s never in my routine,” she says. “Mostly because I just don’t like it, and also because it’s not the most effective for fat loss. I was a cardio bunny for years and I got burnt out on trying to ‘burn more calories.’ Now, I lift weights, walk daily (7-10k steps), and focus on building muscle. More muscle = higher metabolism = easier fat loss.”

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

She Eats First Thing in the Morning and Right Before Bed

Next, she eats first thing in the morning and right before bed. “No ‘fasted cardio.’ No ‘cut off eating at 7 PM’ rule. I fuel my body throughout the day to keep my metabolism running & prevent cravings. A balanced protein-rich meal before bed actually supports muscle recovery & better sleep,” she writes.

She Doesn’t Track Calories Burned in a Workout

She also doesn’t keep track of how many calories she burns in a workout. “I used to stress over watching my fitness tracker & trying to ‘burn more.’ Now I just focus on getting stronger, not shrinking myself. Your workout isn’t about calories burned and how much you sweat—it’s about building muscle & changing your body composition,” she says.

I Never Eat in a High-Calorie Deficit

The fourth thing she doesn’t do? “I never eat in a high-calorie deficit,” she says. “I don’t do 1,200-calorie crash diets. I keep my deficit moderate so I can still eat enough to fuel workouts, keep my metabolism happy, and avoid bingeing.”

Bottom Line: Fat Loss Isn’t About Extremes

The bottom line? “Fat loss isn’t about extremes. It’s about eating enough, training smart, and building a body that burns more fat naturally,” she said. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Evidence-Based

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

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

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

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Trish_Koeslag_liftwithtrish11
Trish Koeslag Pops the Lid on 2 “Dieting Myths” That Kept Her From Losing 15 Pounds
Copyright liftwithtrish/Instagram

Are you hoping to lose weight and shape up by summer? One expert has a simple plan for you. Trish Koeslag is revealing the truth about burning fat over 40. In a new social media post, the women’s nutrition and fitness coach, whose mission is to help women over 40 simplify macros and movement to lose weight, reveals 10 tips to help you get fit in months. “If I wanted to hit my weight loss goal by June, this is exactly what I’d do,” she writes.

Get in a Calorie Deficit

The first thing you need to do is get into a calorie deficit. In order to determine “how much you should eat for your goals,” download a free macro calculator and input your numbers.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Walk Daily

Next, walk “everyday” she says, recommending doing it outside. “Aim for 10K+ steps (I go for an hour walk every morning and the rest of my steps are incremental throughout the day. I track steps using my Apple Watch)! she writes.

Amp Up Your Protein Intake

Make sure you are eating enough protein. “EAT 25-30g of protein at every meal. (Foods like chicken breast, ground chicken/turkey, shrimp, Greek yogurt, cottage cheese, eggs)!” she suggests.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Hydrate

Hydration is also key. “DRINK 2-3L of water daily,” she says. She also recommends adding electrolytes.” 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.

Lift Weights

Next, lift weights. “STRENGTH train 3-4x/week making sure that you are pushing intensity levels (where you feel like maybe you could do 1-2 more reps on your last rep)!” 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

Do Zone 2 Cardio Twice a Week

She also recommends doing zone 2 cardio twice a week. “Try 30 minutes to start using the elliptical, stair master, go for a run (do what you enjoy)!” she writes.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Don’t Drink Your Calories

Make sure not to drink your calories. “LIMIT liquid calories (eat your calories, drinking them will likely leave you hungry)!” says Trish.

Eat Mostly Whole Foods

When it comes to diet, choose whole foods 90% of the time, “and fun foods 10% of the time,” she suggests. “I don’t cut out any food I love, including chocolate. I eat it in moderation)!”

Get Enough Sleep

Make sure to get enough rest. She recommends sleeping 7 to 8 hours and managing stress via “journaling, reading, yoga, breath work, walking,” she says.

Diet Less, Maintain More

She suggests spending less time dieting and more time in maintenance. “Focus on a 12 week cut then get back into maintenance so you can fuel your body to build muscle)!” she says. And finally, “FOCUS on consistency, not perfection.” And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.