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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.

11 Weight Loss Mistakes 90% of People Make Without Knowing

Simple fixes to finally get the results you want.

Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Layna_Frumpyfit9
Copyright frumpyfit/Instagram
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Nutrition & Diet

Looking at the scale not budging despite your best efforts? You're not alone. Many of us struggle with weight loss, often feeling frustrated when results don't match our expectations. That's where Layna from Frumpyfit comes in. As a certified weight loss coach and fitness trainer with a thriving YouTube community, Layna has helped thousands of women achieve sustainable weight loss through practical, no-nonsense advice. Here are her insights on the mistakes that might be holding you back – and, more importantly, how to fix them.

Stop Copying Other People's Weight Loss Journey

"About 90% of people make the mistake of simply following what worked for someone else," says Layna in her post. While it's tempting to copy someone who's achieved the results you want, their path may not fit your lifestyle or needs. The fundamental principle is creating a calorie deficit, but how you get there should be tailored to your specific situation.

"We know that a calorie deficit is required for weight loss, but there are a million different ways that you can accomplish a calorie deficit," Layna emphasizes. This means you need to find your own path that aligns with your schedule, preferences, and lifestyle constraints.

The Science Behind Sustainable Weight Loss

The science supports Layna's focus on sustainable approaches. According to the National Weight Control Registry, "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key? Consistent habits, not quick fixes.

Don't Rush Your Weight Loss Goals

Setting unrealistic timelines can sabotage your progress. "When you expect quick results and don't see them, disappointment sets in," Layna explains. This frustration often leads to excessive restriction and yo-yo dieting.

"Disappointment ultimately sets you up for failure," she warns. "If nothing that I'm doing is working, why am I even trying? So we want to avoid that if we can." Instead, she recommends celebrating small victories and maintaining patience.

Realistic Weight Loss Goals Matter

The Mayo Clinic says that "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." This aligns perfectly with Layna's emphasis on patience and celebrating small victories. The research shows that setting realistic expectations leads to better long-term success.

RELATED: This 58-Year-Old Trainer Lost Weight and Looks 15 Years Younger With 9 Daily Habits

Avoid the "Perfect Plan" Trap

Many people get caught up in finding the "best" workout program or diet plan. However, Layna points out that the most effective approach is the one you can maintain consistently. "It doesn't matter what's best on paper if you can't stick to it long enough to see results," she says.

"People with this all-or-nothing approach always tend to lean towards 'I have to be doing the best or I shouldn't be doing it at all,'" Layna observes. Instead, she advises, "Think it's only the best if I can do it, if I can stick to it, and I can get results from it."

Balance Your Progress Tracking

There's a delicate balance in tracking your progress. "When you don't have a solid plan or strategy for tracking your progress, then you are going to miss it," Layna notes. This is especially true with sustainable weight loss, where changes happen gradually.

On the flip side, obsessive tracking can be equally problematic. "Chances are you are getting results. It's just not showing up in the exact way that you are tracking it," she explains. The key is finding a middle ground.

RELATED: This Fitness Coach Transformed Her Body With 21 Simple Changes

Choose the Right Metrics

"A lot of people think of weight loss progress tracking as just being the scale," Layna points out. However, she emphasizes the importance of a more comprehensive approach. "There are so many other different ways... You need an extremely holistic, balanced, and chill way to track your progress."

If certain tracking methods trigger negative emotions, adjust your approach. "If the scale makes you obsessive, no matter what, do not use the scale," she advises.

Focus on Your Minimum Effective Dose

The fitness industry often overcomplicates weight loss. "Many people focus on minor details that barely move the needle," Layna observes. She advocates for identifying what gives you the "most bang for your buck" and ignoring everything else.

The Role of Protein in Weight Management

Another finding from the Mayo Clinic shows that "protein decreases the hunger hormone ghrelin and increases hormones that promote feelings of fullness." This scientific backing explains why Layna's approach to sustainable eating patterns works so effectively for long-term weight loss.

RELATED: 10 Secrets From a Woman Who Lost 60 Pounds Without Dieting

Build a Sustainable Plan

"Stop worrying about all these little tiny details and just stick to a consistent, easy, simple, basic plan," Layna recommends. This means applying fundamental principles in a way that works for your life rather than following someone else's complicated regimen.

Meal Prep: Science-Backed Strategy

Harvard Health adds that "preparing meals in advance allows for better portion control," supporting Layna's advice about keeping things simple and consistent. This research validates the importance of preparation in maintaining healthy eating habits.

Celebrate Small Wins

"Any amount of progress, literally the tiniest amount of progress, is still progress, and that deserves to be celebrated," Layna emphasizes. This mindset shift from expecting dramatic changes to appreciating incremental progress can make the difference between giving up and achieving lasting results.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Make Informed Decisions

Your tracking strategy should "give you enough information to help you make informed decisions about whether or not your weight loss plan is working, but not so much that it's going to make you obsessive over it," Layna advises. This balanced approach helps you stay on track while maintaining your mental well-being.

Your Path to Success

Remember, sustainable weight loss isn't about following a perfect plan – it's about finding an approach that works for your lifestyle and sticking to it consistently. As Layna emphasizes throughout her coaching, the key is to keep things simple, sustainable, and focused on what actually works for you. Start by implementing one or two of these fixes, and gradually build your way to a more effective weight loss strategy that fits your life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

sustainable weight lossproteinweight loss

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Fitness & Workouts

This Fitness Expert Reveals 7 Hidden Weight Loss Mistakes You Need to Stop Doing Right Now

Will Tennyson
Copyright Will Tennyson/YouTube/Shutterstock
Christopher Roback
By Christopher RobackNov 11, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

We all have that one friend who spends hours in the gym and claims to eat the perfect diet, yet still can't lose weight. Maybe you're that friend. While you might blame genetics, Will Tennyson, a fitness enthusiast, and YouTube star with over 3 million subscribers, has news for you: "Getting in the best shape of your life and being the best version of yourself is not one of them." Read on to discover the hidden mistakes that could be sabotaging your weight loss journey—and learn exactly how to fix them.

Mistake #1: Trusting 'Healthy' Labels Without Checking Facts

"The best diet is not a diet at all, but a way of life that includes food you enjoy, exercise, and healthy habits," says WebMD. Will demonstrates this in his post with the muffin trap: "People see muffins as a light snack or a side for some reason, but there are more calories in muffins than there are in actual McMuffins." A standard blueberry muffin packs around 430 calories—more than a sausage McMuffin. Adding a "simple" caramel latte brings another 290 calories and 40g of sugar.

RELATED:This Woman Lost 10 Pounds in 30 Days With Simple Walking Routine

Mistake #2: Ignoring Portion Sizes

WebMD emphasizes that "Food servings have grown larger and larger over the years." They recommend specific portion guidelines: "A cup of fruit should be no larger than your fist, an ounce of cheese is about the same as the size of your thumb from base to tip, and 3 ounces of meat, fish, or poultry is about the size of your palm." Will adds that even healthy foods can become problematic when portions aren't controlled.

Mistake #3: Drinking Your Calories

"While they are convenient and simple, they pack a lot of calories—200 calories for one cup," Will notes about smoothies. WebMD advises to "avoid 'empty calories'" and "steer clear of sugar-containing sodas and fruit drinks." Will emphasizes, "Some things in life are not about getting things down easy."

Mistake #4: Falling for the 'Natural' Food Trap

"Fresh fruits are always better than their dried counterparts," Will warns. He demonstrates how dried mango contains 140 calories in just a quarter cup. "It's just like your fruit steps into an ice bath. It just shrives up—a lot less volume for the amount of calories. This is practically candy. It's super addicting, and you think it's healthy because it's fruit? No, put it back."

RELATED:7 Budget Protein Foods This Chef Always Buys at Costco

Mistake #5: Assuming All Salads Are Diet-Friendly

"Just because it's on a bed of lettuce doesn't mean it's good," Will cautions about his 700-calorie "healthy" salad. WebMD suggests to "Pile on the salad and super servings of green beans, broccoli, cabbage, kale, or other low-calorie vegetables instead of high-fat foods." Will adds humorously, "Salads are great if you're hungry and you want to stay that way."

Mistake #6: Going Through the Motions at the Gym

"Just being here isn't enough," Will states. While WebMD recommends "Exercise at least 150 minutes each week," Will emphasizes quality: "Every single set should be pretty close to failure, like RPE 8 and above. If you're not going that hard, there's really no point." He adds, "Don't be a Tommy texter. Use this time for you. You're literally in here for 45 minutes to one hour. Use this time to invest into yourself."

Mistake #7: Misunderstanding 'Healthy' Snacks

Will demonstrates how trail mix can be deceiving: "I usually find trail mix to be just an inconvenient way to eat M&Ms. You throw on a season of Young and the Restless, I could go through that bag two times over... before you know it, you're a thousand calories deep in trail mix." WebMD suggests healthier alternatives: "Snack on berries. Dark berries are rich in healthy antioxidants. They're also low in calories and fat and high in fiber."

RELATED:Fitness Skeptic Walked 90 Days to Get Back in Shape

Final Word

"There is so much information out there," Will concludes, "and it is really hard to pick what information to actually trust. But I will say this: when it comes to nutrition, find your calories, hit your protein. When it comes to your fitness, lift some weights and get moving. But whatever you do, give it your all. And the secret to life is having balance in whatever you do. And when you have that, you're pretty much unstoppable." And if you enjoyed this article, take advantage of these 31 Fitness Tips Every Beginner Needs to Look Sexy, According to Coaches.

Nutrition & Diet

Woman Loses 90 Pounds: 5 Unexpected Mistakes

Amy Fritz amy.fritz
Copyright Amy Fritz/Instagram/YouTube
Christopher Roback
By Christopher RobackMar 28, 2025
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

We've all been there – feeling uncomfortable in our own skin, wanting to make a change, but not knowing where to start. Amy Fritz knows this feeling all too well. After reaching her heaviest weight by the end of 2022, she felt miserable and ready for change. By making simple adjustments to her lifestyle—moving her body daily and fueling it with nutritious foods 80% of the time—Amy lost over 90 pounds in just 12 months. Now she's sharing the surprising mistakes she had to overcome to find success. Read on to discover what could be holding back your own weight loss journey.

Mistake 1: Focusing on the scale instead of how you feel

Many of us become obsessed with numbers on the scale, but Amy discovered a more powerful motivator. "Feeling healthy is so much more powerful than any number you will ever see on the scale," she explains in her post. Just two weeks into her journey, despite only losing about five pounds, Amy already noticed positive changes.

"The shame of making bad choices that I had been making for so long started to melt away," Amy shares. That feeling of health fueled her to keep going, even when the weight loss was slow. Now, a year into her journey, she craves those healthy habits. "If I have a couple of days where maybe I miss a workout or make some poor choices with my diet, I start to feel gross," Amy admits.

RELATED:I Got Into the Best Shape of My Life at 50 by Following These 6 "Basics"

Mistake 2: Neglecting mental health while focusing on physical changes

One of Amy's biggest realizations was that sustainable weight loss begins in the mind, not the body. "Until you're mentally ready, until you've really done the work with your mental health, it's not going to be sustainable or easy to try to focus on your physical health," Amy emphasizes.

Working with a therapist helped Amy overcome emotional eating and develop tools for making healthy choices while managing everyday stress. "You have to prioritize your mental health and what's important on the inside. And then that will snowball and reflect the outside," she says.

Mistake 3: Believing you must eliminate favorite foods

Perhaps the most surprising mistake Amy identified was thinking weight loss meant giving up foods she loved. "You do not have to cut out any specific foods or your favorite meals in order to lose weight," Amy states. She discovered that overly restricting certain foods creates a vicious cycle of craving, overeating, guilt, and more restriction.

Instead, Amy found healthier ways to enjoy her favorite meals. "When you have those cravings for foods, all you have to do is find healthier ways to make them," she explains. For example, pizza night became healthier by adding nutritional volume: "Maybe I sprinkle on a bunch of fresh veggies, or what I really love to do is toss some arugula and some olive oil and balsamic and top that on my pizza."

Mistake 4: Tracking calories too rigidly

Amy initially thought successful weight loss meant sticking to a strict daily calorie limit—a common but often unsustainable approach. "You don't have to track your calories by the day," Amy reveals. Instead, she discovered the power of weekly tracking.

"If you want to lose one pound a week, you have to be in at least a deficit of 3500 calories on the week," Amy explains. This flexibility allowed her to enjoy date nights without guilt while still meeting her goals. "I have date night every Friday night. And so you better be sure I use one of my larger calorie days for Friday so I can go out and enjoy myself and not have to worry and feel like I've fallen off the wagon."

RELATED:I'm 50+ and These 7 Fat-Blasting Habits Keep Me in the Best Shape of My Life

Mistake 5: Putting exercise last on your priority list

Making exercise an "if I have time" activity was a major error Amy had to correct. "You have to prioritize movement and exercise really high when you're on a journey like this. You have to make it almost your number one priority or else it's not going to get done," Amy stresses.

She learned to stop waiting for the perfect moment when everything else was in order. "Leave the kitchen a mess, leave the bedroom a mess, leave the pile of laundry, let something go so that you can go move your body because you matter and you'll feel better," Amy advises. Putting herself first with exercise actually improved her ability to handle other responsibilities.

Why waiting for motivation doesn't work

Many people make the mistake of waiting until they feel motivated to start exercising or eating better. Amy discovered that action comes first, motivation follows. "You'll start to feel good long before you see results on the scale," she points out. The feeling of making healthy choices daily becomes its own reward and generates the motivation to continue.

The perfectionism trap that sabotages progress

Amy admits she used to think everything had to be perfect before she could focus on her health. "So many times last year and before beginning this journey, I would say, man, I can only go to the gym if the whole house is clean," she recalls. This perfectionism kept her from taking action. Learning to let go of perfect and embrace progress was key to her success.

How meal repetition simplifies weight loss

Contrary to popular advice about needing endless variety, Amy found freedom in keeping meals simple. "It is okay if you found a recipe that is highly nutritional, that you love, that your whole family loves, that supports everyone's goals. It is okay to make that two or three times a week," Amy reassures.

Sheet pan dinners and taco nights became staples in her home. "We do taco night at least once a week, sometimes twice a week," she admits. Finding a few healthy meals that work and repeating them eliminated decision fatigue and simplified her journey.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

Why adding nutrition works better than restriction

Rather than focusing on what to eliminate, Amy discovered the power of adding nutrition to her plate. "Add some more nutrition to your plate and really add some volume to your plate so that you can control the portions," she explains. This approach—eating more vegetables and nutrient-dense foods alongside smaller portions of more indulgent items—kept her satisfied without feeling deprived.

The mindset shift that makes habits stick

Eventually, Amy's healthy choices became automatic. "Now that I'm a year in, I still have a long way to go. I can truly say the feeling of eating healthy and moving my body is not only habitual, but it's something I crave," she shares. This transformation from forcing herself to do healthy activities to actually desiring them was the ultimate key to her success.

Amy's journey proves that sustainable weight loss doesn't require extreme measures or suffering. By avoiding these five unexpected mistakes—focusing too much on the scale, neglecting mental health, eliminating favorite foods, tracking calories too rigidly, and putting exercise last—she created lasting change. Her approach balanced enjoyment with progress, proving that weight loss doesn't have to be miserable to be effective. Start today by addressing these common mistakes in your own journey—you've got this! And if you enjoyed this article, take advantage of these20 Superfoods for People Over 50

Nutrition & Diet

11 Weight Loss Mistakes 90% of People Make Without Knowing

Layna_Frumpyfit9
Copyright frumpyfit/Instagram
Christopher Roback
By Christopher RobackNov 25, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Looking at the scale not budging despite your best efforts? You're not alone. Many of us struggle with weight loss, often feeling frustrated when results don't match our expectations. That's where Layna from Frumpyfit comes in. As a certified weight loss coach and fitness trainer with a thriving YouTube community, Layna has helped thousands of women achieve sustainable weight loss through practical, no-nonsense advice. Here are her insights on the mistakes that might be holding you back – and, more importantly, how to fix them.

Stop Copying Other People's Weight Loss Journey

"About 90% of people make the mistake of simply following what worked for someone else," says Layna in her post. While it's tempting to copy someone who's achieved the results you want, their path may not fit your lifestyle or needs. The fundamental principle is creating a calorie deficit, but how you get there should be tailored to your specific situation.

"We know that a calorie deficit is required for weight loss, but there are a million different ways that you can accomplish a calorie deficit," Layna emphasizes. This means you need to find your own path that aligns with your schedule, preferences, and lifestyle constraints.

The Science Behind Sustainable Weight Loss

The science supports Layna's focus on sustainable approaches. According to the National Weight Control Registry, "about 20% of people who lose at least 10% of their body weight maintain it for at least a year." The key? Consistent habits, not quick fixes.

Don't Rush Your Weight Loss Goals

Setting unrealistic timelines can sabotage your progress. "When you expect quick results and don't see them, disappointment sets in," Layna explains. This frustration often leads to excessive restriction and yo-yo dieting.

"Disappointment ultimately sets you up for failure," she warns. "If nothing that I'm doing is working, why am I even trying? So we want to avoid that if we can." Instead, she recommends celebrating small victories and maintaining patience.

Realistic Weight Loss Goals Matter

The Mayo Clinic says that "a safe and sustainable rate of weight loss is 1 to 2 pounds per week." This aligns perfectly with Layna's emphasis on patience and celebrating small victories. The research shows that setting realistic expectations leads to better long-term success.

RELATED: This 58-Year-Old Trainer Lost Weight and Looks 15 Years Younger With 9 Daily Habits

Avoid the "Perfect Plan" Trap

Many people get caught up in finding the "best" workout program or diet plan. However, Layna points out that the most effective approach is the one you can maintain consistently. "It doesn't matter what's best on paper if you can't stick to it long enough to see results," she says.

"People with this all-or-nothing approach always tend to lean towards 'I have to be doing the best or I shouldn't be doing it at all,'" Layna observes. Instead, she advises, "Think it's only the best if I can do it, if I can stick to it, and I can get results from it."

Balance Your Progress Tracking

There's a delicate balance in tracking your progress. "When you don't have a solid plan or strategy for tracking your progress, then you are going to miss it," Layna notes. This is especially true with sustainable weight loss, where changes happen gradually.

On the flip side, obsessive tracking can be equally problematic. "Chances are you are getting results. It's just not showing up in the exact way that you are tracking it," she explains. The key is finding a middle ground.

RELATED: This Fitness Coach Transformed Her Body With 21 Simple Changes

Choose the Right Metrics

"A lot of people think of weight loss progress tracking as just being the scale," Layna points out. However, she emphasizes the importance of a more comprehensive approach. "There are so many other different ways... You need an extremely holistic, balanced, and chill way to track your progress."

If certain tracking methods trigger negative emotions, adjust your approach. "If the scale makes you obsessive, no matter what, do not use the scale," she advises.

Focus on Your Minimum Effective Dose

The fitness industry often overcomplicates weight loss. "Many people focus on minor details that barely move the needle," Layna observes. She advocates for identifying what gives you the "most bang for your buck" and ignoring everything else.

The Role of Protein in Weight Management

Another finding from the Mayo Clinic shows that "protein decreases the hunger hormone ghrelin and increases hormones that promote feelings of fullness." This scientific backing explains why Layna's approach to sustainable eating patterns works so effectively for long-term weight loss.

RELATED: 10 Secrets From a Woman Who Lost 60 Pounds Without Dieting

Build a Sustainable Plan

"Stop worrying about all these little tiny details and just stick to a consistent, easy, simple, basic plan," Layna recommends. This means applying fundamental principles in a way that works for your life rather than following someone else's complicated regimen.

Meal Prep: Science-Backed Strategy

Harvard Health adds that "preparing meals in advance allows for better portion control," supporting Layna's advice about keeping things simple and consistent. This research validates the importance of preparation in maintaining healthy eating habits.

Celebrate Small Wins

"Any amount of progress, literally the tiniest amount of progress, is still progress, and that deserves to be celebrated," Layna emphasizes. This mindset shift from expecting dramatic changes to appreciating incremental progress can make the difference between giving up and achieving lasting results.

RELATED:8 Tips to Make Losing Weight Feel Effortless, From Proven Experts

Make Informed Decisions

Your tracking strategy should "give you enough information to help you make informed decisions about whether or not your weight loss plan is working, but not so much that it's going to make you obsessive over it," Layna advises. This balanced approach helps you stay on track while maintaining your mental well-being.

Your Path to Success

Remember, sustainable weight loss isn't about following a perfect plan – it's about finding an approach that works for your lifestyle and sticking to it consistently. As Layna emphasizes throughout her coaching, the key is to keep things simple, sustainable, and focused on what actually works for you. Start by implementing one or two of these fixes, and gradually build your way to a more effective weight loss strategy that fits your life. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Nutrition & Diet

14 Belly Fat Mistakes A Dietitian Wants You To Stop Making After 40

May_Tom_RD2
Copyright May Tom RD/YouTube
Christopher Roback
By Christopher RobackNov 07, 2024
Christopher Roback
Health & Wellness Writer | Author | Exclusive Contributor at Body Network
Christopher Roback is a health and wellness writer and exclusive contributor to Body Network.
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.

Struggling with stubborn belly fat that just won't budge, especially after 40? Functional medicine dietitianMay Tom, RD understands your frustration. "This is a particular pain point that drives a lot of my clients to finally come and work with me," says May. Through her practice, she's helped countless clients break free from the cycle of stubborn belly fat using science-based strategies rather than extreme dieting. Keep reading to discover the most common belly fat mistakes you might be making – and learn exactly how to fix them.

Mistake 1: Not Understanding How Belly Fat Works

"Belly fat, also known as visceral adipose tissue, has a unique relationship with insulin resistance," May explains in her post. She describes it as a vicious cycle: "When you're insulin resistant, you put on more weight around your organs. When you have more weight around your organs, they send out signals called adipokines that cause you to become more insulin resistant."

The Cleveland Clinic adds that "visceral fat surrounds your organs and can put you at risk for conditions like diabetes, heart disease, polycystic ovary syndrome (PCOS) and more."

Mistake 2: Waiting Too Long to Address the Problem

Nurse,,Elderly,Patient,And,Blood,Pressure,In,House,,Retirement,HomeShutterstock

"By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more," states Dr. David Creel from the Cleveland Clinic. This aligns with May's observation that addressing belly fat early can prevent long-term health issues.

Mistake 3: Not Tracking Your Blood Sugar

Measuring blood sugar with a blood glucose meterShutterstock

"Diabetes is 10 years in the making, and belly fat is a sign you're on that path," May warns. She recommends using a continuous glucose monitor (CGM) for real-time feedback. "This is real data about you," she emphasizes. "It's a total eye-opener."

Mistake 4: Relying on Artificial Sweeteners

Close-up of woman hand throwing saccharin pills on coffee cup in the kitchen at home.Shutterstock

"Being diabetic doesn't mean converting everything to sugar-free, including Diet Coke," May cautions. The Cleveland Clinic supports this, noting that "we're still learning about the long-term effects of different low-calorie sweeteners on things like taste preferences, cravings, gut bacteria and insulin resistance."

Mistake 5: Avoiding Strategic Fasting

Hand holding a clock in a kitchen. Intermittent fasting concept. Empty copy space for Editor's text.Shutterstock

May's "Nourishing Fast" approach, based on the Fasting Mimicking Diet, has shown impressive results. "Recent research with 100 participants showed significant drops in A1C, fasting glucose, insulin resistance, visceral fat, total body fat, and BMI," she reports.

Mistake 6: Doing the Wrong Type of Exercise

young sporty woman shoulder pain from workout in the gymShutterstock

The Cleveland Clinic recommends "150 minutes per week of moderate-intensity cardio exercise" for best results. May adds that "one meta-analysis of 32 studies found that HIIT and moderate-intensity aerobic exercise was more beneficial to lowering visceral adipose tissue than resistance training."

Mistake 7: Focusing Only on Ab Exercises

,Athletic,Asian,Woman,Abs,Crunches,exercise,workout,homeShutterstock

"When you do sit-ups and other core-strengthening exercises, you're strengthening muscles in the abdomen, but that doesn't specifically target the fat," May explains. The Cleveland Clinic adds that "strength training helps build muscle — or at least maintain muscle as you lose fat. And muscle burns calories."

Mistake 8: Ignoring Your Saturated Fat Intake

Female doctor measuring waist of overweight woman with measuring tape in clinicShutterstock

"Certain genes predispose you to being sensitive to saturated fat where it really adds to your waistline very quickly," May explains, recommending limiting saturated fat to 10% of daily calories.

Mistake 9: Not Activating Your AMPK

Dark chocolate. Broken chocolate bar on kitchen tableShutterstock

May describes AMPK as "something that senses fuel availability in the body, and when it doesn't sense enough fuel, it activates and helps to mobilize fat." She points to dark chocolate as a natural AMPK activator.

Mistake 10: Overlooking Temperature's Impact on Fat Loss

Beautiful young woman getting local cryotherapy therapy in cosmetology clinic. Beautician applying cold nitrogen vapors to the face of woman.Shutterstock

"One study found that whole body cryotherapy for three minutes each session reduced abdominal adiposity in menopausal women," May reports.

Mistake 11: Skimping on Fiber

Healthy high fibre diet food concept with legumes, fruit,Shutterstock

The Cleveland Clinic emphasizes that "foods that contain a high amount of soluble fiber can slow down the passage of food from your stomach to your intestine by forming a gummy gel. That means they help you feel fuller for longer."

RELATED: She Lost 49 Pounds in her 40s When She Stopped Dieting and Started Doing This One Thing

Mistake 12: Not Timing Your Protein Right

Cooking juicy beef steak by chef hands on dark black background with copy space for text menu or recipe.Shutterstock

"It's not that you need to be on a high-protein diet as much as you should focus on getting adequate protein that's spread throughout the day," May advises. The Cleveland Clinic adds that "protein helps keep you feeling satiated, lowers hunger hormone levels and may even help you eat less at your next meal."

Mistake 13: Underestimating the Impact of Poor Sleep

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The Cleveland Clinic explains that "when we don't sleep well or we're sleep-deprived, it can impact hunger hormones. There's actually a biochemical response to sleep deprivation that makes us want to eat more."

Mistake 14: Neglecting Your Gut Health

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"When you're eating, think I'm not just eating for me, I'm eating for 10 billion," May emphasizes, referring to gut bacteria. She warns that restrictive dieting can harm your gut microbiome: "Take care of them, they're going to take care of you." And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Fitness & Workouts

10 Weight Loss Mistakes You Need to Stop Making

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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

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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

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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

20 Things to Avoid While on Ozempic

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20 Things to Avoid While on Ozempic
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Ozempic can be highly effective for weight loss, but there are definitely some unpleasant side effects to contend with, as the makers of the drug, Novo Nordisk, warn about. Nausea, constipation, and stomach pain are common, but avoiding certain foods and behaviors can make a difference. Here are 20 things to avoid while on Ozempic, to make the most of the medication and encourage healthy weight loss.

Too Much Sugar

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Added sugars, and sugary sodas, can spike blood sugar. Novo Nordisk, the maker of Ozempic and Wegovy, recommends that people avoid sugary foods while on the drug. “If you are taking medication to lower your sugar levels, it is advisable to avoid excess sugar consumption,” Dr. Dina Peralta-Reich, MD, FAAP, FOMA, tells Parade. “Failure to watch what you eat and keep your sugar levels elevated may prevent you from seeing the intended results of the medication,” she shares.”

Ultra-Processed Foods

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Ultra-processed foods can make side effects of Ozempic worse. “This medication slows down gastric emptying and the dense food will move much slower through your intestines, which can make you feel sick [and experience] nausea, vomiting, reflux and abdominal pain,” says Dr. Peralta-Reich. “Someone may not see the results they're looking for either.”

High-Fat Foods

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Foods high in saturated and trans fats can make side effects of Ozempic worse. Some people complain of diarrhea and stomach pains. “I’ve seen an almost dumping syndrome-like response in people taking GLP-1s when they eat simple carbohydrates and high-fat foods,” Dr. Shauna Levy, a specialist in obesity medicine and medical director of the Tulane Bariatric and Weight Loss Center in New Orleans, tells TODAY.

Sitting All Day

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Staying active is important while on Ozempic. Regular exercise is not only important for health, it can prevent muscle loss. The goal should be fat loss, and getting strong.

Not Hydrating

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Don’t forget to drink your water and stay hydrated. Drinking water can help with side effects of Ozempic, especially nausea. Ozempic.com recommends drinking clear or ice-cold drinks to combat any nausea and discomfort.

Too Much Alcohol

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Avoid alcohol on Ozempic, experts advice. “One, it’s just empty calories. Two, it tends to make people make decisions that they otherwise might not make,” says Dr. Levy. “It could increase hunger, and the whole point of GLP-1s, or at least one of the points, is to decrease hunger. So it sort of negates their purpose.”

Be Mindful of Portions

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Ozempic keeps food in the stomach longer, so bigger portions can cause discomfort. “Understanding that overall portions are smaller on these medications, we want to optimize nutritional intake and consume the ‘best’ calories available,” obesity medicine physician Dr. Christopher McGowan tells TODAY. “The focus should be on lean protein, healthy fruits and vegetables, adequate fiber and adequate fluid intake.”

Be Mindful of Coffee

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“Overall, coffee is perfectly fine to consume, but for some individuals can lead to stomach irritation,” says Dr. McGowan. “Therefore, I recommend drinking coffee in moderation, such as one to two cups a day. Patients should also be mindful of calorie-dense additives, like cream and sugar.”

Don’t Skip Meals

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It’s easy to skip meals when on Ozempic, but make sure you’re getting enough nutrition. Some people have even become malnourished as a result of not eating. “It’s never healthy to not eat,” Dr. Hwang said. Dr. Janice Jin Hwang, the division chief of endocrinology and metabolism at the University of North Carolina School of Medicine tells the New York Times.

Don’t Consider It a Quick Fix

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Ozempic should be part of a long-term health plan. “It’s important to note that if you start taking either of these drugs for weight loss, your body may get used to it, establishing a new normal,” says UC Davis Health. This can cause your weight to plateau. Research has shown that if you stop taking Ozempic (or Wegovy), it's likely that you will gain back the weight you lost.”

Same Unhealthy Lifestyle

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Don’t continue an unhealthy diet and assume it’s ok because of Ozempic. “You can likely lose weight on semaglutide medications without changing your diet and activity behaviors, but these lifestyle changes will make the treatment more effective,” Richard Siegel, MD, tells the Friedman School of Nutrition Science and Policy. “Also, we don’t know if weight loss will have the same health benefits if one does not change their behaviors.”

Protect Your Health

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Some doctors warn that taking Ozempic can make people complacent about their health. “It is important to remember that obesity is heterogenous, chronic and complex,” Vijaya Surampudi, MD, physician nutrition specialist and assistant director of the UCLA Weight Management Program (RFO), tells UCLA Health. “There is no cure for obesity. It requires lifelong treatment that’s not one size fits all.”

Carbonated Beverages

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Ozempic slows down digestion, keeping food in your stomach for longer. This causes a feeling of fullness and some unpleasant side effects for some people like belching. Stick to still water as carbonated beverages can make stomach issues worse.

Long-Term Goals

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If you plan on only taking Ozempic or Wegovy for a short while, it’s likely your weight will come back on. “In one trial of Wegovy, people regained about two-thirds of the weight lost within a year of stopping the drug,” Dr. Siegel explains. “Lifestyle changes can help maintain weight loss, but it’s unusual to maintain all weight loss once you stop any weight loss medication.”

Refined Carbohydrates

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Refined carbohydrates tend to spike blood sugar, which is exactly what Ozempic is meant to treat. You don’t have to cut these foods out entirely, but be aware it makes it harder for Ozempic to do its job. “Foods like white bread, white rice, crackers, or even cereals may seem like better choices than foods with added sugar, but refined carbohydrates still metabolize as glucose in the body,” Christine Fallabel, MPH, tells Diabetes Strong.

Watch Out For High Fiber

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While many green vegetables are low GI, be careful about the fiber. “If you’re not used to eating a lot of vegetables, you may experience side effects such as bloating and gas, until your body has acclimated to eating a more fiber-filled diet,” Fallabel says.

Junk Food

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Junk food—which you should be avoiding either way for weight loss purposes—often contains high levels of sodium. “Ultra-processed foods are high in sodium, saturated fats and added sugars, which contribute to a range of health problems,” Elizabeth Ko, MD, and Eve Glazier, MD, tell UCLA Health. These include an increased risk of Type 2 diabetes, cardiovascular disease, lowered immune response, certain cancers, dementia and early death.”

Spicy Foods

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Ozempic can cause acid reflux due to slow digestion. Spicy foods can make acid reflux worse, experts warn. However, if acid reflux is not an issue, people can probably enjoy spicy foods if they wish.

Always See a Medical Professional

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Ozempic should only be prescribed by a medical professional. “Typically, I prescribe Ozempic for diabetes and have more often prescribed Wegovy for weight loss,” endocrinologist Alyssa Dominguez, MD, tells Keck Medicine. “I have used Ozempic, sometimes, off-label for weight loss, though getting insurance approval for that can be challenging.”

Fried Foods

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Fried, greasy foods can make Ozempic stomach issues worse. “Foods high in fat can make digestive side effects worse. Since food hangs around longer in the stomach, it has more time to cause problems,” Sarah Bullard, MS, RD, LD, tells Signos. “Some studies have shown that consuming too much fat can increase symptoms of fullness, nausea, and bloating in individuals with digestive issues and heartburn. Reducing fat intake resolved symptoms.”

💪🔥Body Booster: A whole foods Mediterranean diet is ideal while taking Ozempic.

Fitness & Workouts

Sophie van Oostenbrugge Shares Her Routine

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By Leah SuzanneMay 11, 2025
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✓Evidence-Based

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

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Do you want to get your glutes sculpted for summer? Sophie van Oostenbrugg is a fitness trainer and the founder of the Gains with Brains app. She regularly shares workouts with her 2.4 million Instagram followers on how to burn fat and build muscle. “I grew up hearing that women should be as small as possible. That’s why I loved being able to share my bulking journey on social. I’ve done 2 bulks so far.. and I was thinking about starting and sharing a 3rd one,” she wrote in a recent post. She also revealed her “medium leg day” workout, which will help you tone up fast.

She Does Multiple Leg Days a Week

“I have good news today..it’s a medium leg day!!!🫣🤭sooo I split my leg workouts & currently have lighter, medium and heavier days. this helps me with recovery, train through a variety of rep ranges and make it more enjoyable,” she explains in the post.

She Does 8 to 12 Reps of Each Exercise

In the video she explains that she has “multiple leg days per week.” She goes onto reveal all of the exercises she does with “rep ranges from 8 to 12.”

RDLS

“I started with RDLs, four sets of eight,” Sophie reveals. To do Romanian deadlifts, start with both legs pressed evenly on the floor. “Slightly bend knees while bending over,” says The Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian. “Keep your arms pointing down toward the floor and lower with you almost touching the floor. Keep hips and shoulders square facing forward throughout the exercise. Return to standing.” She suggests repeating 10 to 12 times with the right leg and repeating on the left side. “Progression includes holding a weight in the arm pointing toward the floor,” she adds.

Sumo Squat with Kettlebell

“Then I moved on to a sumo squat with kettlebell. You know the deal, form over everything, so go slow and control the weight,” she says. Sumo squats are similar to regular squats, only you point your toes outward.

Glute Bridges

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

Cable Step Up

Next up? Cable step ups, using an exercise block. “These are great as they help with balance and therefore they're easier to overload,” she says.

Seated Leg Curl

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

Core Exercise

“I finished with some core exercises,” Sophie concludes. “I want to get my core as strong as humanly possible so I can keep recording more intense ab workouts.”

💪🔥Body Booster: Try splitting up your workouts into light, medium, and intense days to allow your body ample time needed to recover.

Fitness & Workouts

She Lost 70 Pounds From Hot Girl Walks

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Leah Suzanne
By Leah SuzanneMay 11, 2025
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✓Evidence-Based

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

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

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

Do you want to accelerate your weight loss? Go on a hot girl walk. Joy Maria (@therealjoyymaria/video) is a weight loss influencer and mother who lost 70 pounds in less than 11 months. One of her secret weight loss weapons? “Hot girl walks,” she reveals in a video. “Walking is a thousand percent, the most underrated way to lose weight,” she adds, “and one of my favorite things to do is walk.” Here is everything you need to know about how she lost weight, including some great walking tips.

She Walks to Run Her Errands

@therealjoyymaria Dont sleep on walking 🫶🏽 #hotgirlwalk #walking #weightloss #weightlosstransformation #weightlosscheck #postpartumweightloss ♬ original sound - JOY 💕

She Recommends Walking After a Workout to “Cool Down

“I love walking after training because it's low impact, and my trainer's pretty intense. So it's just kind of like my cool down. I can listen to podcasts, I can answer emails, I can talk on the phone, scroll on TikTok, whatever. So get to walking, sis,” she says.

Calorie Deficit

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

Meal Plan

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

Here Is What She Eats in a Day

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

Hydration

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

Working Out

Working out is the “second most important part,” she says. “I was taking group classes when it first started. They were high intensity bootcamp. From there, I got a trainer at the same gym. I also work out on my own. If the gym intimidates you, I strongly recommend you guys try some group fitness classes. They're a really great way to hold yourself accountable because you're in a group setting and the people around you can motivate you,” she adds. “I incorporated Pilates about nine to 10 months into my fitness journey, and I wish I would've done it sooner.”

💪🔥Body Booster: If you are working out but not seeing the weight loss results you desire, add walking to your routine every day.

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