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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.

10 Signs You're Eating Too Much Sugar

Break free from hidden sugar - learn your body's warning signals today.

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Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.


Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

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

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

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

Ever find yourself reaching for snacks constantly, feeling tired after meals, or struggling with unexplained weight gain? These could be your body's ways of saying you're consuming too much sugar. With rising concerns about sugar's impact on health, understanding these signals has never been more critical.


Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, helps thousands achieve their wellness goals through science-backed nutrition advice. Here are her expert tips on identifying signs of excessive sugar consumption combined with recent research findings.

You're Hungry Every Hour or Two

"Higher intakes of sugar cause blood glucose levels to spike and then quickly drop back down," Autumn explains. This rapid drop triggers hunger shortly after eating. If you constantly need backup snacks in your bag, excessive sugar might be the culprit.

Acne and Breakouts Appear Frequently

Recent studies have linked hyperinsulinemia (high blood insulin levels) to acne breakouts, Autumn notes. This condition isn't just caused by obvious sugars – refined carbohydrates like chips, pretzels, and pasta break down into simple sugars, triggering insulin spikes that can lead to skin issues.

Belly Fat Won't Budge

"High sugar intakes can cause insulin levels to skyrocket and cause fat storing to happen, especially around the belly," Autumn warns. This occurs because insulin not only prevents fat-burning but actively promotes fat storage when levels remain elevated.

Afternoon Sugar Cravings Hit Hard

Those 3 PM sugar cravings aren't random, according to Autumn. They're typically caused by blood sugar crashes from earlier sugar consumption, leading to cravings for more sugary or starchy foods to boost energy levels.

Persistent Thirst Despite Hydration

Constant thirst, even when drinking plenty of water, could indicate insulin resistance or pre-diabetes, Autumn cautions. This occurs when uncontrolled blood glucose levels cause increased urination, triggering persistent thirst.

Dark Skin Around Body Creases

Known as acanthosis nigricans, dark patches around the neck or armpits are serious signs of pre-diabetes or insulin resistance. "If you have this, make sure to check in with your doctor," Autumn strongly advises.

Frequent Bloating After Meals

"Bloating is typically a result of trapped gas within the intestines," Autumn explains. Sugar is highly fermentable by gut bacteria, especially fructose, which makes up half of table sugar and most of honey. Those with conditions like SIBO may be particularly sensitive.

You Get "Hangry" Often

The hunger-anger combination isn't just a mood issue. As Autumn describes, "During that dip in blood sugar, you're also going to experience mood swings," which can affect your relationships and daily interactions.

Multiple Skin Tags Appear

The presence of several skin tags could indicate insulin resistance or pre-diabetes. Autumn emphasizes the importance of medical consultation if you notice this symptom.

Weight Loss Seems Impossible

"Sugar is the number one driver of our storing hormone insulin," Autumn states. "When insulin is high, that fat-burning state is simply turned off," making weight loss extremely difficult regardless of diet and exercise.

The Science Behind Sugar's Impact

Research published in JAMA Internal Medicine reveals alarming cardiovascular risks from excess sugar. People consuming 17-21% of their calories from added sugar face a 38% higher risk of dying from cardiovascular disease compared to those limiting sugar to 8% of their calories. The Centers for Disease Control and Prevention (CDC) warns that excess sugar consumption can lead to insulin resistance, potentially resulting in type 2 diabetes, nerve damage, vision loss, and clogged arteries.

Know Your Limits: Daily Sugar Guidelines

The American Heart Association (AHA) provides clear daily sugar intake limits:

  • Women: Maximum 100 calories (6 teaspoons/24 grams) of added sugar.
  • Men: Maximum 150 calories (9 teaspoons/36 grams) of added sugar.

The CDC recommends keeping added sugars below 10% of your total daily calories for optimal health.

RELATED:Woman Drops 20 Pounds With 3 “Lazy” Habits That Actually Stuck

Simple Swaps for Better Health

Make these evidence-based changes to reduce your sugar intake:

  • Replace flavored yogurt with plain Greek yogurt and fresh fruit (saves 15-20g sugar).
  • Choose unsweetened coffee instead of sweetened lattes (saves 8-17g sugar).
  • Switch from sugary cereals to oatmeal (saves 15-25g sugar per serving).

And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sweet woman holds two a lollipops is having fun on colorful pink background
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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.

Unhealthy added sugars are hidden in many foods. “Much sugar is added to processed foods such as donuts, bread, candy, soda, fruit punch, sweet tea, and even condiments like ketchup and barbeque sauce,” says Johns Hopkins Health. “The result is that many people consume a large amount of added sugar that has no nutritional benefits. And too much added sugar can lead to health problems including high blood sugar, insulin resistance, metabolic syndrome, dental issues such as cavities, increased triglycerides, obesity and type 2 diabetes.” Here are 14 signs you’re consuming too much added sugar.


Craving More Sugar

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Eating too much added sugar can lead to a vicious cycle. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Katherine Masoud, APRN, tells Backus Hospital. “Our natural reaction is to reach for more sugar to get that energetic feeling back, which quickly becomes a vicious cycle.”

Weight Gain

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Too much sugar can cause weight gain. “Overall, the problem with too much sugar is that it tends to mean your diet will be high in calories (energy) and this can lead to putting on weight,” senior dietitian Victoria Taylor tells the British Heart Foundation. “Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases.”

Depression

Depressed woman sitting alone on the bed with hands on head feel stress, sad and worried in the dark bedroom and low light environmentShutterstock

Too much sugar can impact mental health, researchers say. “High sugar diets have a number of influences on our health but our study shows that there might also be a link between sugar and mood disorders, particularly among men,” says Anika Knüppel of the UCL Institute of Epidemiology and Health. “There are numerous factors that influence chances for mood disorders, but having a diet high in sugary foods and drinks might be the straw that breaks the camel's back.”

Dental Issues

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Too much added sugar can cause tooth decay. “The sugar reacts with the bacteria that lives in the mouth,” Dr Fadi Yassmin tells Bupa Dental. “It's the by-product of this that causes decay, the acid that rots the teeth. The more sugar you have, the more acid that's produced.”

Belly Fat

Woman body fat belly. Obese Woman with fat upset about her belly. Fat woman with tight clothing worried about weight diet lifestyle concept.Shutterstock

Too much added sugar is linked to dangerous belly fat. “When we consume too much sugar the excess is converted to fat and stored,” PhD student So Yun Yi tells University of Minnesota School of Public Health. “This fat tissue located around the heart and in the abdomen releases chemicals into the body which can be harmful to health. Our results support limiting added sugar intake.”

Type 2 Diabetes

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Too much added sugar can lead to type 2 diabetes. “Added sugars contribute calories to the diet, but no essential nutrients. This is why we often hear added sugars described as ‘empty calories,’” Dr. Amy Morel L’Horset tells diaTribe. “For people with prediabetes or type 2 diabetes, their ability to efficiently move sugar from the bloodstream into the cells is often delayed due to insulin resistance. Keeping consumption of added sugar to small amounts is important for blood sugar management and overall health.”

Bad Sleep

Tired man in car. Sleepy drowsy driver, fatigue. Driving and sleeping in vehicle. Exhausted, bored or drunk person. Serious upset man with stress, despair, anxiety or melancholy. Problem in traffic.Shutterstock

Too much sugar can ruin your sleep. “A diet high in sugar can cause restlessness and disrupt sleep,” Masoud says. “This often leads to a cycle where insufficient sleep increases cravings.”

Headaches

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Headaches could be a sign of too much added sugar. “Eating too much simple sugar may lead to headaches in certain individuals due to how rapidly simple or processed sugars are absorbed, leading to a rapid spike in blood sugar and then a rapid decline,” endocrinologist Dr. Rekha B. Kumar tells NewYork-Presbyterian - Health Matters. “This erratic blood sugar pattern can cause headaches, as opposed to consuming the sugar in complex carbohydrates, which are absorbed more slowly.”

Liver Issues

At doctors appointment physician shows to patient shape of liver with focus on hand with organ.Shutterstock

Too much added sugar can cause health issues for the liver. “Excess sugar takes a toll on the liver, too,” according to NewYork-Presbyterian. “The quick sugar load causes a fast rise in blood sugar that can overwhelm the liver and lead to fatty liver and cirrhosis over time.”

RELATED: Lose Abdominal Fat in 90 Days with a Vegan Diet

Arthritis

Closeup of male arms holding his painful wrist caused by prolonged work on the computer, laptop. Carpal tunnel syndrome, arthritis, neurological disease concept. Numbness of the handShutterstock

Too much sugar may cause inflammation and serious joint issues. “Eating too much sugar can lead to inflammation, which can worsen joint pain and eventually lead to arthritis,” according to NewYork-Presbyterian.

Bad Skin

Tired woman looking her eye bags in the bathroom.Shutterstock

Sugar can wreak havoc on your skin. “When you eat sugary foods, your blood sugar spikes,” Masoud says. “This causes inflammation and the secretion of sebum (an oily substance in your skin). That, coupled with inflammation, can lead to breakouts.”

Heart Issues

Woman holding her chest.Shutterstock

Too much sugar can lead to heart disease. “Excess sugar's impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health. “The effects of added sugar intake — higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease — are all linked to an increased risk for heart attack and stroke.”

Always Tired

Young woman rubs her eyes after using glasses. Eye pain or fatigue concept.Shutterstock

Too much sugar can lead to constantly feeling tired. “When we eat sugar, our blood sugar spikes and our bodies react by releasing insulin to lower it to a safe level. Often, the insulin brings blood sugar levels down too low which can cause fatigue, irritability and hunger,” Masoud says.

RELATED: 20 Foods That Accelerate Weight Loss, That Dietitians Swear By

Cellular Aging

Woman looking at her reflection in the mirror.Shutterstock/Robert Przybysz

Too much sugar may prematurely age you on the cellular level. “One could argue that eating too much sugar leads to aging due to increased stress on cells,” says Dr. Kumar. “This is not the typical outward aging, such as getting gray hair and wrinkles, but it takes cells a lot of work to metabolize sugar and this can cause ‘oxidative stress,’ leading to free radicals, which are implicated in the aging process.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

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

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

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

Cutting back on sugar is a powerful step toward better health and weight loss, but it’s not always straightforward. Many people unknowingly replace sugar with hidden sources, misunderstand nutrition labels, or make changes that feel unsustainable. These mistakes can sabotage your efforts and leave you feeling frustrated. By understanding the most common pitfalls and how to avoid them, you can successfully reduce sugar intake without sacrificing flavor or satisfaction. Here are the five biggest mistakes to watch out for when cutting back on sugar.


Replacing Sugar with Artificial Sweeteners

March,30,2018,-,Minneapolis,,Mn:,An,Opened,Jar,FilledShutterstock

Artificial sweeteners might seem like a good alternative, but they can lead to unintended consequences. They often increase cravings for sweet foods and disrupt the body’s natural response to sugar. Instead, focus on naturally sweet options like fresh fruit, which provide fiber and nutrients along with sweetness.

RELATED: This Is Exactly How to Lose Body Fat This Year

Ignoring Hidden Sugars on Labels

Grocery,,Shopping,And,Juice,With,Woman,In,Supermarket,For,Food,Shutterstock

Sugar hides in many processed foods under names like fructose, maltose, or cane syrup. Many “healthy” products like granola bars or yogurt contain added sugars that can derail your efforts. Always read nutrition labels carefully and opt for products with minimal or no added sugars.

Going All In Too Quickly

Reducing,Sugar,Content,In,The,Cow.,Diabetes.,Stairs,Of,SugarShutterstock

Eliminating sugar cold turkey can lead to withdrawal symptoms like headaches, irritability, and intense cravings. Instead, reduce sugar gradually to allow your body and taste buds to adjust. Start by cutting sugar in your coffee or swapping out sugary snacks for healthier options.

RELATED: 10 Simple Food Rules That Make Losing Weight Faster and Easier

Skipping Meals to Cut Calories

Stuffed,Omelette,With,Tomatoes,And,Spinach,On,Light,Background,WithShutterstock

Skipping meals can lead to extreme hunger and a stronger desire for sugary foods later in the day. Balanced, protein-rich meals help keep your blood sugar stable and reduce cravings. Focus on whole, nutrient-dense meals to support your sugar-cutting efforts.

Not Planning Ahead for Snacks

Healthy,Organic,String,Cheese,For,A,SnackShutterstock

Without healthy snacks on hand, you’re more likely to reach for sugary options when hunger strikes. Keep simple, low-sugar options like nuts, cheese sticks, or sliced vegetables available to curb cravings without added sugar. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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.

Should you cut sugar out of your diet? Christina Hedges (@christina_hedges) is an influencer and online health coach with hundreds of thousands of followers across various platforms. In her videos, she teaches her followers about health habits and tips to help with everything from weight loss to improving digestion. In one viral video, she reveals how to “cut out the sugar” from your diet in just two weeks. We also enlisted the help of The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian to weigh in on her suggestions – and you might be surprised by her response.


Avoid All Simple and Most Complex Carbohydrates, She Recommends

@christina_hedges

If you want to cut out sugar- heres how #sugar #sugaraddict #nosugar #cravings

“Disclaimer, this will be challenging and not for everyone,” she warms at the start of the clip. “Avoid all simple carbohydrates and most complex carbohydrates. For now, this includes fruits as they're high in sugar, except for avocados and berries,” she says.

Here Is Why Carbohydrates Are Bad, She Says

Christina_Hedges2christina_hedges/TikTok

“Carbohydrates are glucose molecules put together differently. And as you know, the body has two forms of energy, fat, and carbohydrates,” she continues.

Related: 15 Quick Ways to Lose Body Fat Percentage in a Week

You Need to Drink Lots of Water

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“So what can you eat here?” She suggests starting by drinking “plenty of water, avoiding soda, juice, and coffee with cream or sugar.”

She Suggests Eating These 12 Foods

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She goes on to list “12 foods with little to no sugar,” starting with greens. “Organic kale with zero grams of sugar. Red meat such as beef, lamb, and organ meats with zero grams of sugar. Wild salmon with zero grams of sugar, chicken with zero grams of sugar, coconut oil, or extra virgin olive oil with zero grams of sugar. Pure butter with 0.1 grams of sugar per a hundred grams sauerkraut with 0.1 grams of sugar per ounce cheese with zero to 0.4 grams of sugar per ounce. Avocados with 0.4 grams of sugar eggs with 0.6 grams of sugar vegetables such as the ones listed above with zero grams of digestible carbs. Lastly, berries with four to 10 grams of sugar per a hundred grams,” she says.

RDN Disagrees and Calls This “Unsustainable”

tara_collingwooddietdivatara/Instagram

Collingwood is not on board with Hedges’ advice. “This is not sustainable or healthy,” she says. “The diet recommended here is pretty strict and is eliminating entire food groups and way too low in carbohydrates to be healthy or sustainable.”

Related: Sadie Rigby in Workout Gear Reveals “How to Lean Out”

Cutting Out Added Sugar Is Fine

Christina_Hedges3christina_hedges/TikTok

“Cutting out added sugar is fine and there is no negative to doing it other than just maybe going through some cravings at first,” she continues. “Cutting out all carbs and natural sugar can leave you with very little fiber (constipation and other digestive issues) and also will potentially leave you with very little energy.”

💪🔥Body Booster: Try eliminating added sugar from your diet for one week, and see if it makes a difference.

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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.

Is eating too many calories taking a toll on your health and wellness? “It takes about 20 minutes for your brain to send a signal to the stomach to let you know that you’re full. Overeating occurs when you continue to eat beyond this point of fullness,” research dietitian Erma Levy tells MD Anderson. Here are 15 signs and symptoms of eating too much food.


Low-Energy

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

Feeling sluggish after a meal could be a sign of overeating. “Overeating makes your body work harder and redirects blood flow away from other organs to your busy digestive system,” says the Cleveland Clinic. “This can make you feel tired or sluggish. The foods we’re more likely to overeat also tend to be higher in carbohydrates, which can cause a sugar rush followed by a sugar crash.”

Heartburn

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Heartburn is a common symptom of eating too much. “To break down food, the stomach produces hydrochloric acid,” Levy explains. “If you overeat, this acid may back up into the esophagus resulting in heartburn. Consuming too much food that is high in fat, like pizza and cheeseburgers, may make you more susceptible to heartburn.”

Bloating

woman clutching her stomach with her hands in discomfortShutterstock

Eating too much food can cause bloating. “If you get a bloated stomach after eating, it may be a digestive issue,” says the Cleveland Clinic. “It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.”

Poor Sleep

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Eating too much can mess with your sleep. “Overeating can even impact your sleep,” Levy says. “Your circadian clock, which controls your sleep cycles, causes your sleep and hunger hormone levels to rise and fall throughout the day. Overeating can upset this rhythm, making it hard for you to sleep through the night.

Hot and Sweaty

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Eating too many calories can lead to hot flashes and feeling sweaty. Eating spicy food can have the same effect as digestion increases body temperature.

Gas

Sick,Man,Suffering,At,Home,From,Infection,And,Bad,Stomach,tummy,bloated, bloating, guts, overweight, obeseShutterstock

Too many calories can cause digestive issues including gas. “Too much lower intestinal gas can be caused by eating too much of certain foods or not being able to fully digest certain foods,” says the Mayo Clinic. “It also can be from a change in the bacteria found in the colon.”

Nausea

Woman suffers from nausea or stomach pain.Shutterstock

Nausea could be a symptom of eating too much in one sitting. “Eating too much food can cause you to feel uncomfortable and nauseated,” Jenilee Matz, MPH, tells Walgreens. “When you overeat, the stomach expands to make room for excess food. The larger stomach can put pressure on nearby organs, which can cause discomfort. It may also lead to heartburn, gas and bloating, especially if the foods you ate were high in fat because they take longer to digest.”

Type 2 Diabetes

Diabetes,Blood,Sugar,Level,Lancelet,GlucometerShutterstock

Eating too much can lead to type 2 diabetes. "Over the course of weeks to months to years, overeating can affect your cholesterol and could potentially impact your blood sugar management, which can put you at risk for developing type 2 diabetes and heart disease," wellness dietician Kylie Arrindell tells Houston Methodist.

RELATED: 20 Effective Techniques to Reduce Your Body Fat

Embarrassed About Food

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Feeling depressed or distressed about food could be a result of overeating. “If you overeat, you may feel embarrassed or distressed after finishing a meal,” says UPMC Healthbeat. “People who overeat may feel that they lack control over what and how much they consume. A history of failed diets also could indicate that you struggle with overeating.”

Always Feeling Full

Woman Suffering a Stomachache after Eating in a Restaurant. Girl with hands on her abdomen suffering after eating too muchShutterstock

If you’re constantly snacking and never reach mealtimes genuinely hungry, you could be overeating. “Overeating occasionally will not make you gain weight overnight, but chronic bouts of excess eating are a different story,” Julia Zakrzewski, RD, tells Nourish. “These eating patterns can make it difficult for you to recognize your hunger and satiety cues.”

Heart Disease

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Eating more calories than you need could lead to heart disease. “If you usually eat more calories than you can burn off, you raise your risk of gaining weight and storing more body fat,” according to UPMC Healthbeat. People who are overweight or obese have a higher risk of metabolic syndrome, a group of conditions linked to heart disease.”

Food Loses Taste

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Foods that you once loved may not seem as nice anymore. “The meal no longer has the same appealing taste as your first bite,” Zakrzewski says.

RELATED: Top 5 "Healthy" Foods Bad For Your Weight Loss, Says Jillian Michaels

Belly Fat

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Excess belly fat is one of the signs of overeating. “That extra belly fat does more than just make it hard to zip up a favorite pair of jeans, though,” says the Mayo Clinic. “Research shows that belly fat carries serious health risks. People who regularly eat and drink more calories than they burn each day are more likely to gain extra weight, including belly fat.”

Binge Eating

Woman eating snacks in night next to the opened fridge.Shutterstock

“Frequent overeating may indicate binge eating disorder (BED),” says UPMC HealthBeat. “Common signs of BED include eating faster than normal, eating until you’re uncomfortably full, eating alone often, or consuming large amounts of food when you’re not hungry.”

RELATED:I Lost Over 130 Pounds in 13 Months Through Strength Training

Weight Gain

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If overeating is causing uncontrollable weight gain, consider seeing a professional to help understand what might be causing it. “Whatever emotions drive you to overeat, the end result is often the same,” says the Mayo Clinic. “The effect is temporary, the emotions return and you likely then bear the additional burden of guilt about setting back your weight-loss goal. This can also lead to an unhealthy cycle — your emotions trigger you to overeat, you beat yourself up for getting off your weight-loss track, you feel bad and you overeat again.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Marci Nevin marcinevin
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Evidence-Based

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

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

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

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Autumn Bates
Copyright autumnelle_nutrition/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.

Struggling with stubborn belly fat despite logging miles of running? You're not alone. While many of us turn to running as our go-to weight loss solution, certified clinical nutritionistAutumn Bates has discovered a surprising truth: walking might be the key to finally targeting those stubborn fat stores. With over 600,000 YouTube subscribers benefiting from her science-backed approach, Autumn challenges conventional wisdom about exercise and weight loss. Read on to discover why your daily stroll might be more powerful than your morning run.

Why Running Might Be Sabotaging Your Belly Fat Loss

"Simply looking at weight loss from a calorie-restrictive approach does not work—at least not in the long run," Autumn explains in her post. While running burns more immediate calories, this approach can backfire. When you consistently create large calorie deficits through running, your body enters what Autumn calls a "semi-starvation state," leading to metabolic changes that make fat loss harder, not easier.

The First Way Walking Beats Running Your Stress Hormones

The first advantage of walking lies in its effect on stress hormones. According to Autumn, "When cortisol is high, it causes the body to become more insulin resistant, which makes it harder to actually tap back into fat burning." Excessive running elevates cortisol levels, particularly around the belly area. Walking, on the other hand, keeps stress hormones in check while still providing fat-burning benefits.

RELATED:12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster

The Second Way Walking Wins Better Fat-Burning Mode

"What's specifically great about walking for fat loss is that it primarily uses fat as fuel because it is a lower intensity exercise," Autumn reveals. Unlike high-intensity running, which primarily burns glucose, walking taps directly into fat stores. This makes it particularly effective for targeting stubborn fat deposits, especially around the midsection.

The Third Way Walking Works Consistent Fat Burning

The third advantage comes from walking's accessibility. As Autumn points out, "You can go on walks multiple times throughout the day, schedule permitting." This consistent movement throughout the day helps maintain insulin sensitivity, which Autumn explains is crucial for fat burning: "When insulin is high, it causes the body to turn off fat burning. When it's low, it allows fat burning to turn back on."

The Practical Power of Walking

Unlike running, which requires special clothing and post-exercise showers, walking fits seamlessly into your day. "With a walk, you don't necessarily need to have on special clothes. You can have on your normal work clothes and just go out for a 10 or 15-minute walk a couple of times throughout the day," Autumn notes. This practicality makes it easier to maintain consistency—the real key to lasting results.

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

Success Stories That Prove It Works

The proof lies in the results. Autumn has witnessed "thousands of people who've lost 20, 30, 40 pounds just from walking instead of running for weight loss." These success stories demonstrate that sometimes the gentlest approach yields the most powerful results.

Start Your Walking Journey Today

Ready to transform your approach to fat loss? Start with short, frequent walks throughout your day. Remember, consistency matters more than intensity. By choosing walking over running, you're not just picking an easier option—you're selecting a scientifically-supported strategy for targeting belly fat and achieving lasting weight loss results. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Dr Jennifer McCann The GYN MD
Copyright The GYN MD/YouTube
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.

You've done the hard work. You've taken the weight loss shots – whether it's semaglutide, Ozempic, or Mounjaro – and achieved your weight loss goals. But now comes the crucial part: keeping those pounds off for good. If you're wondering "what's next?" after your weight loss journey, you're not alone.

Dr. Jennifer McCann, a Board-certified OB/GYN and Obesity Medicine specialist, has been helping women optimize their health for over 12 years. With her expertise in complete women's care, hormonal health, and weight management, she offers proven strategies to maintain your success. Read on to discover five essential tips that will help you maintain your weight loss achievements and embrace a healthier lifestyle.

Prioritize Protein for Muscle Maintenance

"Protein is absolutely crucial for maintaining weight loss," explains Dr. McCann. "Your muscles are your body's calorie-burning engines, and protein is what keeps them strong." She recommends consuming one gram of protein per pound of lean body mass. This isn't just about keeping weight off – it's about maintaining your metabolism and controlling hunger.

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

Choose Your Protein Sources Wisely

Chicken egg supply in supermarket. Egg contains high protein and important for health.Shutterstock

Not all protein sources are created equal, Dr. McCann emphasizes. While you need adequate protein, it should come from lean sources. Women should aim for around 35-40 grams of fat daily for maintenance, while men should target 55-60 grams. Dr. McCann suggests avoiding high-fat protein sources like Atkins supplements, whole eggs, and excessive cheese or nuts unless you're following a ketogenic diet.

Smart Protein Alternatives

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"There are plenty of protein-rich foods that won't sabotage your weight maintenance," Dr. McCann notes. She recommends:

  • Beef jerky for high protein with low fat
  • Fish, especially salmon, rich in omega-3s
  • Whey protein supplements
  • Fat-free Greek yogurt.

Monitor Your Carbohydrate Intake

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While you don't necessarily need to follow a ketogenic diet, Dr. McCann advises careful carbohydrate monitoring. "Focus on low glycemic index carbs," she says. "These won't spike your blood sugar and trigger hunger like high-glycemic options do." She recommends keeping your carb intake at or below your daily protein intake.

RELATED:20 Possible Ozempic Side Effects

Understanding the Glycemic Index

Glycemic index. Information about grouping of products under their GI in notebook, fruits and vegetables on light green background, flat lay

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The glycemic index measures how much a food raises blood sugar, Dr. McCann explains. High-glycemic foods can lead to energy crashes and increased hunger. Even seemingly healthy choices like oatmeal or cereal can cause this effect, which is why understanding and choosing low-glycemic options is crucial for weight maintenance.

Eliminate Sugar, Especially in Drinks

Assorted Organic Craft Sodas with Cane SugarShutterstock

"One can of soda a day for a year will make you gain 15 pounds," Dr. McCann warns. She strongly advises eliminating all sugary drinks, including:

  • Sodas
  • Slushies
  • Sweetened coffee drinks
  • Any sugar-heavy beverages

Instead, try coffee with skim milk or a skinny latte for a protein-rich alternative that helps curb hunger.

Exercise: The Non-Negotiable Factor[

Woman doing a workout with dumbbells at the gymShutterstock

Exercise isn't optional for long-term weight maintenance, but Dr. McCann assures it doesn't have to be overwhelming. "You don't need to spend hours at the gym," she says. "Even 20 minutes of high-intensity interval training (HIIT) can be effective for maintaining muscle mass and metabolism."

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

Making Exercise Work for You

Fit woman talking to her trainer at the gym.Shutterstock

If you have physical limitations, Dr. McCann recommends consulting a specialist to develop an appropriate exercise plan. The goal is to find activities that build and maintain muscle mass while fitting into your lifestyle and physical capabilities.

Creating Sustainable Habits

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Success in maintaining weight loss comes from combining all these elements into sustainable daily habits, Dr. McCann emphasizes. This means:

  • Consistently choosing lean proteins
  • Monitoring carbohydrate intake
  • Avoiding sugary drinks
  • Maintaining regular exercise
  • Making adjustments based on your body's response.
RELATED:20 Things to Avoid While on Ozempic

Monitoring and Adjusting

Womans feet going on weighting scale at home

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Dr. McCann recommends regular monitoring of your progress and making adjustments as needed. If you notice weight gain, reduce fat intake slightly. If you're maintaining well, you can be a bit more flexible while still following these core principles.

Remember, maintaining weight loss is a journey, not a destination. By following these evidence-based strategies from Dr. McCann, you can build a sustainable lifestyle that helps you maintain your weight loss success for the long term. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.