10 Side Effects of Rapid Weight Loss

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        10 Side Effects of Rapid Weight Loss
    Losing weight fast may seem ideal, but there are a few side effect to look out for.
By Leah GrothMay 13, 2024
Leah Groth
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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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By Leah GrothMay 13, 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
Nutrition & Diet
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Losing weight fast can seem like a dream come true. However, there are some negatives that come along with rapid weight loss you should consider before taking a GLP-1 drug like Ozempic or going on a drastic diet. We asked some of the top doctors, plastic surgeons, and weight loss experts to reveal major side effects of rapid weight loss – via either the natural way or using weight loss drugs – to look out for.
Fat Deposits
Shutterstock
While losing weight reduces overall body fat, deposits still exist. “Treatments like Ozempic help with rapid weight loss, but fat still exists in a reduced size,” Vishal Verma, MD, Founder of Revive Med Spa, says, recommending treatments like CoolSculpting to help “eliminate the fat cells, furthering the long-term results.”
RELATED:20 Possible Ozempic Side Effects
Uneven Skin Tone or Texture
Shutterstock
There is also the appearance of uneven skin tone/texture with weight loss. “Stretch marks may become more apparent with weight loss, so resurfacing treatments can help even tone and texture for a more youthful, radiant glow,” says Dr. Verma. “
Hair Loss
Shutterstock
Hair loss can be a potential side effect of rapid weight loss. This is often due to nutrient deficiencies, stress, and hormonal changes that occur when the body loses weight quickly.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Unplanned Pregnancies are Being Examined
Shutterstock
Losing weight can impact fertility. "Weight loss can generally be associated with increased fertility by restoring normal ovulation in people who have PCOS or other causes of abnormal cycles," said Dr. Daniel Drucker, a professor and researcher at the University of Toronto's Mount Sinai Hospital and a pioneer of research into GLP-1 in an interview with CNN.
Ileus
Shutterstock
Ileus, “which is a temporary condition where your intestine can't push food and waste out of your body, is an unofficial side effect due to the effects of slowing down the gut movement,” says Kylie Bensley, MS, RD and founder of Sulinu Nutrition. If you think you have this, she recommends seeking medical advice.
Muscle Loss
Shutterstock
Sue Decotiis, MD, NYC weight-loss doctor, notes that there are a few reasons why rapidly losing weight leads to muscle loss. “There are many people who lose muscle because they aren’t drinking enough water. Water intake is imperative. You really need to drink a lot of water when you’re burning that much fat. If you are not drinking enough water, your body won’t burn fat, and you’ll lose muscle,” she says. The other reason is losing weight rapidly, which often leads to losing muscle. To mitigate this, make sure to lift weights or do another form of muscle-strengthening exercise.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
More Self-Esteem
Shutterstock
A positive side effect? “I’ve seen a lot of positive effects on personality in my practice. When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” says Dr. Decotiis. “I have people who were using sedatives for anxiety or depression, and then when they lost weight, they felt better and didn’t need them as much. My patient who has ADHD felt they had better focus and concentration.”
Eating Disorder Triggering
Shutterstock
If you have eating disorders in your history, rapidly losing weight can be triggering. “If there’s a history of an eating disorder, that’s when people can run into some problems. People who used food as a crutch and would go to food for comfort may miss food a lot because they used to get that dopamine hit from using food to make them feel better,” explains Dr. Decotiis. She recommends anyone who has struggled with these sorts of issues to work with a therapist while losing weight.
Decreased Libido
Shutterstock
Losing weight might impact your sex drive. “In the beginning, realize there’s a tremendous metabolic change going on in the body that can cause fatigue, and when someone is tired, their libido goes down. As time goes on and you lose more weight and feel better, libido will go back to normal because you’ll feel more confident and better without clothes on,” says Dr. Decotiis.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Saggy Skin
Shutterstock
According to Dr. Decotiis, some people are complaining about having a saggy butt,  face, or loose skin after rapidly losing weight, which has to do with fat loss. “Your skin stretches when you gain weight, so when you lose a lot of weight, sometimes your skin doesn’t fully go back to normal,” she says. “Think of a woman who’s pregnant. When she has a baby, sometimes her stomach takes time to go back to how it was before.” One way to mitigate this effect is by weight training during the weight loss process. “Additionally, as you age, you have less elasticity in your skin, and you cannot produce as much collagen. Your skin bounces back better when you’re younger,” she says.
💪🔥Body Booster: After losing weight fast, make sure to lift weights or do another form of muscle-strengthening exercise to avoid losing muscle.
sustainable weight lossweight lossozempic

        
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Nutrition & Diet
        10 Side Effects of Rapid Weight Loss
    

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By Leah GrothMay 13, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Christopher Roback
✓Fact-Checked
Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get
			   sound information and advice to make the smartest, healthiest choices.
We adhere to structured guidelines for sourcing information and linking to other resources, including
               scientific studies and medical journals.
If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
Losing weight fast can seem like a dream come true. However, there are some negatives that come along with rapid weight loss you should consider before taking a GLP-1 drug like Ozempic or going on a drastic diet. We asked some of the top doctors, plastic surgeons, and weight loss experts to reveal major side effects of rapid weight loss – via either the natural way or using weight loss drugs – to look out for.
Fat Deposits
Shutterstock
While losing weight reduces overall body fat, deposits still exist. “Treatments like Ozempic help with rapid weight loss, but fat still exists in a reduced size,” Vishal Verma, MD, Founder of Revive Med Spa, says, recommending treatments like CoolSculpting to help “eliminate the fat cells, furthering the long-term results.”
RELATED:20 Possible Ozempic Side Effects
Uneven Skin Tone or Texture
Shutterstock
There is also the appearance of uneven skin tone/texture with weight loss. “Stretch marks may become more apparent with weight loss, so resurfacing treatments can help even tone and texture for a more youthful, radiant glow,” says Dr. Verma. “
Hair Loss
Shutterstock
Hair loss can be a potential side effect of rapid weight loss. This is often due to nutrient deficiencies, stress, and hormonal changes that occur when the body loses weight quickly.
RELATED: 20 Incredible Ozempic Success Stories of All Time
Unplanned Pregnancies are Being Examined
Shutterstock
Losing weight can impact fertility. "Weight loss can generally be associated with increased fertility by restoring normal ovulation in people who have PCOS or other causes of abnormal cycles," said Dr. Daniel Drucker, a professor and researcher at the University of Toronto's Mount Sinai Hospital and a pioneer of research into GLP-1 in an interview with CNN.
Ileus
Shutterstock
Ileus, “which is a temporary condition where your intestine can't push food and waste out of your body, is an unofficial side effect due to the effects of slowing down the gut movement,” says Kylie Bensley, MS, RD and founder of Sulinu Nutrition. If you think you have this, she recommends seeking medical advice.
Muscle Loss
Shutterstock
Sue Decotiis, MD, NYC weight-loss doctor, notes that there are a few reasons why rapidly losing weight leads to muscle loss. “There are many people who lose muscle because they aren’t drinking enough water. Water intake is imperative. You really need to drink a lot of water when you’re burning that much fat. If you are not drinking enough water, your body won’t burn fat, and you’ll lose muscle,” she says. The other reason is losing weight rapidly, which often leads to losing muscle. To mitigate this, make sure to lift weights or do another form of muscle-strengthening exercise.
RELATED:What Happens to Your Body When You Stop Taking Ozempic
More Self-Esteem
Shutterstock
A positive side effect? “I’ve seen a lot of positive effects on personality in my practice. When people lose weight, they have better self-esteem, and they feel more confident in their own skin,” says Dr. Decotiis. “I have people who were using sedatives for anxiety or depression, and then when they lost weight, they felt better and didn’t need them as much. My patient who has ADHD felt they had better focus and concentration.”
Eating Disorder Triggering
Shutterstock
If you have eating disorders in your history, rapidly losing weight can be triggering. “If there’s a history of an eating disorder, that’s when people can run into some problems. People who used food as a crutch and would go to food for comfort may miss food a lot because they used to get that dopamine hit from using food to make them feel better,” explains Dr. Decotiis. She recommends anyone who has struggled with these sorts of issues to work with a therapist while losing weight.
Decreased Libido
Shutterstock
Losing weight might impact your sex drive. “In the beginning, realize there’s a tremendous metabolic change going on in the body that can cause fatigue, and when someone is tired, their libido goes down. As time goes on and you lose more weight and feel better, libido will go back to normal because you’ll feel more confident and better without clothes on,” says Dr. Decotiis.
RELATED: 20 Things You Need to Know About Ozempic and Weight Loss
Saggy Skin
Shutterstock
According to Dr. Decotiis, some people are complaining about having a saggy butt,  face, or loose skin after rapidly losing weight, which has to do with fat loss. “Your skin stretches when you gain weight, so when you lose a lot of weight, sometimes your skin doesn’t fully go back to normal,” she says. “Think of a woman who’s pregnant. When she has a baby, sometimes her stomach takes time to go back to how it was before.” One way to mitigate this effect is by weight training during the weight loss process. “Additionally, as you age, you have less elasticity in your skin, and you cannot produce as much collagen. Your skin bounces back better when you’re younger,” she says.
💪🔥Body Booster: After losing weight fast, make sure to lift weights or do another form of muscle-strengthening exercise to avoid losing muscle.

        
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        5 Signs Your Metabolism is Damaged from Dieting
    
graciouslynourished/Instagram
By Leah GrothApr 12, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Tara Collingwood, ms, rdn, cssd, acsm-cpt
✓Fact-Checked
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If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing
               editors@bodynetwork.com.
If you feel like your metabolism isn’t working efficiently, you aren’t alone. Kelsey Kunik, RD, is a nutritionist who tries to help people “overcome overeating without dieting.” In a recent Instagram video, she discusses metabolism and how yours could be damaged because of dieting. “Do you ever feel like other people are ‘blessed’ and you’re ‘cursed’ when it comes to your metabolism??” she writes in the beginning of the post, going on to explain why and what you can do about it. Body Network also consulted with our Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, to offer her input on the topic.
Some People Try Dieting to Speed Up Their Metabolism, But It Has the Opposite Effectgraciouslynourished/Instagram
In the video, Kunik explains that oftentimes when someone believes their metabolism is damaged, they might go to the wrong extremes. “That might lead you to dieting to lose weight or speed things up, but the truth is that dieting, especially dieting on and off over several years, can have a massive impact on how efficiently you burn calories,” she says.
Here Are the Signs and Symptoms Yours Needs Helpgraciouslynourished/Instagram
“While this is NOT medical advice and it’s not the ONLY possible cause of these symptoms, your metabolism could use a little help if you experience any of these,” she says.
Holding Onto Extra WeightShutterstock
Are you feeling heavier than usual? The first sign is “holding on to extra weight,” says Kelsey.
FatigueShutterstock
The second sign your metabolism is damaged? “Feeling tired,” she says.
ConstipationShutterstock
Are you having trouble going to the bathroom? “Number three on the list is constipation,” she says.
Always Feeling ColdShutterstock
Are you getting the chills more than usual? The fourth sign your metabolism is damaged is that you are “always feeling cold.”
Hormone ImbalancesShutterstock
Are you feeling all over the place or unusually hormonal, even when it’s not that time of the month. Number five, “hormone imbalances,” she says.
The Answer: Feed Your Body with NutrientsShutterstock
What should you do about it? “And the answer to repairing your metabolism is NOT another diet,” she continues. “When your body is given nourishing food on a regular basis that’s balanced with high protein, fiber, quality carbohydrates, healthy fats, and plenty of fruits and veggies, it begins to trust that food is available and your metabolism can start to HEAL itself. Your metabolism will NOT improve when your body is in a constant flux of starvation and excess — as if you needed another reason to stop dieting!”
Related: This Is Exactly How to Lose Body Fat This Year
Why Your Metabolism Could Be “Tanking,” According to Collingwooddietdivatara/Instagram
Collingwood agrees on all points. “All of these could be signs that your metabolism is tanking,” she says, offering reasons why it may be happening. “It could be from lack of physical activity, poor diet, eating too little, getting too little sleep, or a variety of other reasons,” she says. “When under stress, the body tries to hang on to what it has which means lowering metabolism to prevent weight loss and cause fatigue and other symptoms.”
💪🔥Body Booster: If you are struggling with your metabolism, resist dieting. Instead, try and take a more balanced approach to nutrition, allowing it to reset.
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Nutrition & Diet
        10 Signs You Aren’t Consuming Enough Calories
    

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By Leah GrothMay 06, 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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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.
The most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.
You Are Always ColdShutterstock
Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.
You Are Always TiredShutterstock/Prostock-studio
If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.
RELATED: Here Is How to Lose 15 Pounds in 45 Days
You Are Stuck in a “Binge, Restrict” CycleShutterstock
Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.
Hair LossShutterstock
Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.
Constant HungerShutterstock
“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.
You Lose Weight FastShutterstock
A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”
RELATED: 20 Proven Tips to Lose Weight with the 12-3-30 Walking Method
Irregular PeriodsShutterstock
If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.
Mood SwingsShutterstock
If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.
You Can’t Build MuscleShutterstock
“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.
ConstipationShutterstock
The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.
💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.
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Fitness & Workouts
        10 Weight Loss Mistakes You Need to Stop Making
    

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By Alek KorabOct 18, 2024
Alek Korab
Editor
Alek Korab is Founding Editor of Body Network
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Many of us have stood in front of the mirror, promising ourselves that this time, we'll finally shed those extra pounds - and fast. However, the desire for quick results often leads to mistakes that can be counterproductive or even harmful. Read on to learn common pitfalls to avoid when attempting rapid weight loss, with insights from fitness and nutrition experts.
Setting Unrealistic Goals
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One of the biggest mistakes is setting unrealistic goals, such as aiming to lose 5 percent body fat in just two weeks. Blanca Garcia, RDN, cautions, "A 5% body fat loss in two weeks is not a recommendation I would make. The healthier, more achievable goal is to make lifestyle changes that are small but doable."
Falling for Crash Diets
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Crash diets or extreme calorie restriction can be tempting for quick results, but they're often counterproductive. Fitness expert Jillian Michaelswarns, "When you starve the body, you're telling your body, 'Oh my god, food is really scarce.' This can lead to metabolic damage and the dreaded yo-yo effect."
Neglecting Exercise
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Contrary to popular belief, exercise plays a crucial role in weight loss. Michaels advises, "If you're trying to lose weight, it's like 80% exercise because you can't starve it off." Neglecting physical activity can significantly slow down your weight loss progress.
RELATED: I Lost 42 Pounds with These 6 High-Protein Meals
Ignoring Macronutrient Balance
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Focusing solely on calorie reduction without considering macronutrient balance can lead to nutrient deficiencies and muscle loss. It's important to maintain a balanced diet that includes adequate protein, healthy fats, and complex carbohydrates.
Overexercising
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While exercise is crucial, overdoing it can be counterproductive. Garcia advises, "Setting overly ambitious goals with physical activity can lead to injury, but also can have feelings of despair if the goals are not met."
Neglecting Sleep and Hydration
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Many people underestimate the importance of sleep and hydration in weight loss. Lack of sleep can disrupt hormones related to appetite, increasing the likelihood of overeating. Similarly, dehydration can slow down metabolism and lead to overeating due to thirst being mistaken for hunger.
Relying Solely on the Scale
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Focusing only on the number on the scale can be misleading and demotivating. Catherine Gervacio, registered dietitian, suggests, "Consider factors like energy levels, mood, sleep quality, and overall health as important markers of success."
RELATED: I'm a Petite Nutritionist and These 6 Signs Show You're Actually Losing Weight
Overlooking Muscle Mass
Shutterstock
Rapid weight loss often leads to loss of muscle mass along with fat. Gervacio advises, "Focus on your proteins and make sure you get the right amount and kind. Aim for a diet that includes a variety of nutrient-dense foods like fruits, vegetables, lean proteins, whole grains, and healthy fats."
Expecting Immediate Results
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Expecting dramatic results in a short time can lead to disappointment and giving up. Garcia reminds us, "Weight loss that is sustainable for the long term requires changes that are lifelong and can only be sustained if those changes are something a person can actually do."
Ignoring Professional Guidance
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Attempting rapid weight loss without professional guidance can be risky. Garcia emphasizes, "Rapid weight loss can be achieved in a safe and sustainable manner through direct work with a doctor and registered dietitian."
RELATED: Here Is How Much Weight You Can Really Lose on Ozempic, According to a Doctor
How to Lose Weight Sustainably
Shutterstock
While the desire for quick weight loss is understandable, it's crucial to approach it healthily and sustainably. Avoid these common mistakes and focus on long-term lifestyle changes for the best results. As Gervacio says, "Understand that achieving long-term health and sustainable changes takes time. Be patient with yourself, and avoid self-criticism. Focus on progress rather than perfection!" And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Worst Weight Loss Mistakes Experts Say You Could Make
    
By Leah GrothJun 02, 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 trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys. 
1. Going Overboard with Calorie Counting
Shutterstock
While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”
Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks
2. Starving Your Body of Carbs
Shutterstock
Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn.  What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!
3. Doing Too Much Cardio
Shutterstock
Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio.  The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says. 
4. Not Looking at Serving Size on Packages
Shutterstock
Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”
5. Falling Victim to Low Fat, Highly Processed Foods
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Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.
Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making
6. Daily Weigh-Ins
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Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more  fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”
7. Crash Diets
Shutterstock
If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why?  You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”
8. Focusing on Exercise for Weight Loss
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One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds. 
9. Falling Victim to “Get Thin Fast” Scams
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Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says. 
Related: 15 Foods That Fight Fat
10. Comparing Yourself to Others
Shutterstock
Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”
💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off. 
Nutrition & Diet
        7 Ways Bethenny Frankel Stays “So Thin” at 54
    

        Copyright bethennyfrankel/Instagram
    
By Leah SuzanneApr 01, 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.
Everyone loves Bethenny Frankel for her candid and realistic approach to everything from diet and exercise to shopping. The former Real Housewives of Beverly Hills star is transparent about most things, including how she stays in such great shape at 54. In case you are curious what a page out of her health and wellness book looks like, Body Network rounded up TK of her best tips for staying in shape. Hint: It involves doughnuts and pizza. 

            
                She Skips Meals to Indulge
            
            
        
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In an Instagram video, Bethenny divulged details about how she stays “so thin” with her followers. “How do I stay so thin? So, I pick my spots,” she said. “If I know I’m going to some crazy doughnut place or hotdog place, I may not have the meal that comes before that. But I won’t not eat at all, otherwise, you’re gonna go there and overeat on that. It’ll just be a light day.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Practices Portion Control
            
            
        
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Bethenny also believes in practicing portion control. “I’m also not eating all the doughnuts, or all the hotdogs or all the pizza,” she explained. “You’re really tasting everything, eating nothing,” she added, noting that she never binges. “I never eat to the point where I’m full,” she said. “Not never, but sometimes. I do not like the feeling of being full. It’s uncomfortable. So if you never eat until you get full, you’ll be fine.”

            
                She Eats Slow
            
            
        
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She is also conscious of her eating. “I’m also a slow eater and I chew slowly,” she continued. “I chew my food thoroughly.”

            
                She Doesn’t Exercise
            
            
        
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In another TikTok video, she revealed that exercise is not part of her daily routine. “I don't workout and I don't do weights," she said. “I do what I can, when I can. "I'll snowboard if I can, I'll surf if I can. I'll walk on the beach,” she said.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Her Number One Priority? Sleep
            
            
        
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Resting is Bethenny’s number one priority. “I choose sleep first. Sleep is the number one priority and being happy is the number one priority,” she added.

            
                She Tries to Walk 10,000 Steps Per Day
            
            
        
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In a recent interview with Women’s Health, she revealed that she aims for 10,000 steps per day and prefers walking outside in nature. She told the publication that it also helps her sleep. 
RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

            
                She Hydrates
            
            
        
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Bethenny makes sure to hydrate. “I put hydration packets in my water,” she told Women’s Health. “There are several different types of water flavor stories that I have going on—some are relaxing, some are hydrating, some are digestive.” And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50.
Fitness & Workouts
        5 Exercises You Can Do Without Leaving Your Desk
    

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By Christopher RobackApr 01, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
We've all been there—hunched over a keyboard for hours, back aching, shoulders tight. What if you could sneak in a workout without leaving your desk? According to Dani P. Johnson, a wellness physical therapist with the Mayo Clinic Healthy Living Program, brief exercise breaks can boost your productivity and provide effective resistance training. Try these five simple moves throughout your day to keep your body happy and your mind sharp.

            
                1. Chair Pushups
            
            
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No need to drop to the floor for these pushups. Sit on a sturdy chair with armrests, place your hands on the armrests, and keep your shoulders relaxed. Engage your core, then push yourself up slightly off the seat using your arms. Lower yourself back down slowly and repeat. This move works your triceps and shoulders while giving you a break from sitting.
Try for: 8-12 repetitions, 2-3 sets.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                2. Desk Pushups
            
            
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Ready to level up? "Place your hands shoulder-width apart on the edge of your desk. Walk your feet back, shifting your weight onto your toes. Lower your chest toward the desk, then push back up to the starting position," recommends physical therapist and athletic trainer Dr. Eric Moogerfeld, DPT, through Cleveland Clinic. Just make sure your desk is stable enough to support your weight!
Try for: 8-10 repetitions, 2 sets.

            
                3. Chair Squats
            
            
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Let's get those legs working! "Sit toward the front of a sturdy chair with your knees bent and feet flat on the floor, shoulder-width apart. Rest your hands lightly on the seat or cross them over your chest. Slowly stand up, using your hands as little as possible. Pause, then slowly sit back down without collapsing into the chair," recommends the CDC's STEADI program.
Try for: 10-12 repetitions, 2 sets.
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                4. Toe Raises
            
            
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Don't forget about your calves! Cleveland Clinic notes that "your calves help you run, walk, jump, and balance. Calf raises strengthen them." Start by doing these while sitting. As you build strength, try standing behind your chair for support.
Try for: 15-20 repetitions, 2-3 sets.

            
                5. Sidekicks
            
            
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Finally, strengthen those hips! Stand behind your chair for balance, then lift one leg out to the side while keeping your body upright. Keep the movement controlled (no swinging!), then lower it back down slowly. Repeat with the other leg. This exercise improves both strength and balance.
Try for: 8-10 repetitions per side, 2 sets.

            
                Why These Quick Moves Matter
            
            
        ShutterstockThese five-minute exercise breaks add up to big benefits over time. "If you do that four or five times throughout the day, you've really gathered a great deal of resistance training and body weight exercises spread out throughout your day," explains Johnson. "So it makes it a little more doable if you're not able to get to the gym."
RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

            
                The Long-Term Payoff
            
            
        ShutterstockDr. Nathan LeBrasseur, Director of the Robert and Arlene Kogod Center on Aging at Mayo Clinic, stresses that consistency is key: "Just adding 30 minutes of activity daily can be beneficial. It may have benefits for muscle strength, bone health, or even cognitive health and function." Try setting calendar reminders every 90 minutes as your cue to stand up and move—even the most dedicated workers can spare two minutes for their health.

            
                Small Habits, Big Results
            
            
        Shutterstock"Many studies show that exercise can mitigate virtually every one of the effects of aging, including loss of lean muscle mass and increased fall risk. These little things really work if done regularly—you're going to reap magical benefits," says professor of physical medicine and rehabilitationDr. Edward Laskowski. Consider pairing these exercises with other daily habits—like doing chair pushups while waiting for your computer to boot up or toe raises during conference calls—to make them second nature.
So next time you feel that afternoon slump coming on, try a few desk exercises instead of reaching for another coffee. Your body will thank you today, and your future self will thank you even more. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster
Nutrition & Diet
        6 Morning Drinks to Burn Belly Fat
    

        Shutterstock
    
By Leah SuzanneApr 01, 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.
Are you trying to lose weight? Many health experts maintain that starting the day with a fat-burning beverage is the key to revving your metabolism. However, not all weight loss drinks and products claiming to be an instant fix are actually effective. In fact, many of the best morning weight-loss drinks are much more natural and less processed than you would think. Here are 6 morning drinks that can help you burn belly fat. 

            
                Water
            
            
        ShutterstockThe most important drink for fat loss is water. Not only will staying hydrated keep your body functioning and metabolism working properly, but it can also ward off hunger. One eight-week study of 50 girls with excess weight found that those who drank about two cups of water half an hour before breakfast, lunch, and dinner without any additional dietary changes, successfully lost weight and decreased BMI. Another study in Journal of Clinical Endocrinology & Metabolism found a link between drinking about two cups of 71°F water and a 30% average increase in the metabolic rates of 14 healthy adults.
RELATED:What Happens When You Quit Soda, According to a Nutritionist

            
                Coffee
            
            
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There are lots of studies that found a link between drinking coffee and weight loss. One found that women who drink higher amounts of coffee had a lower body fat percentage compared to those who drink less coffee. Another found that those who consume caffeine 30 minutes to 4 hours before mealtime eat less. It’s important to note that most research involves black coffee – not coffee drowned in cream and sugar or other high-calorie sweetened coffee drinks. 

            
                Protein Shake
            
            
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Starting your day with a protein shake is a great way to burn belly fat. Clinical trials have found that consuming more protein than the recommended dietary allowance not only reduces body weight (BW) but also enhances body composition by decreasing fat mass while preserving fat-free mass (FFM) in both low-calorie and standard-calorie diets. Most experts recommend at least 30 grams of protein per meal. 

            
                Green Tea
            
            
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Numerous studies have found that there are many benefits to drinking green tea, including boosting your immune system, fighting inflammation, and even warding off cancer and heart disease. The NCCIH adds that it can help stimulate weight loss,” in addition to having “possible protective effects” against heart disease and cancer. How does it do this? Per an animal study, the catechins (polyphenols) in green tea may help trigger thermogenesis and fat oxidation, which helps decrease appetite and speed calorie burning.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                ACV
            
            
        ​Apple Cider Vinegar and Warm WaterShutterstockLots of people swear by taking a shot of ACV in the morning, and one of the reasons is fat loss. Limited research suggests that ACV may help reduce high cholesterol and regulate blood glucose levels. 

            
                Chia Seed Water
            
            
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Chia seed water regularly goes viral, with users claiming that the fiber-packed drink helps them lose weight. Just combine one tablespoon of chia seeds with a glass of water (optional: add lime) and drink 30 minutes before meals,” TikTok user @happyandhealthyolivia says in a viral video. Just one ounce (about two tablespoons) of the tiny black seeds boasts 4.7g protein, 10 g fiber (an excellent source), and 9 g fat (almost exclusively the good kind), per the U.S. Department of Agriculture. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.
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