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14 Walking Mistakes Sabotaging Your Weight Loss That Experts Urge You to Stop

A registered dietitian's guide to maximizing your walking routine.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

We've all heard that walking is great for our health, but are we doing it right? Abbey Sharp, a registered dietitian, food writer, TV personality, and founder of Abbey's Kitchen Inc., breaks down common misconceptions about walking for weight loss. Through her popular YouTube channel, Abbey shares evidence-based nutrition advice and debunks diet myths. In a recent video, she addressed the controversy surrounding walking as a legitimate form of exercise and its effectiveness for managing weight. To provide a balanced perspective, we've also included insights from Jarrod Nobbe, MA, CSCS, an expert from our sister website Eat This, Not That.


Dismissing Walking as "Not Real Exercise

Abbey starts her post by addressing a common misconception: "I feel like I've seen a lot of chatter online that walking isn't actually real exercise." She strongly disagrees with this notion, saying, "When we consider all of the walking's amazing health benefits in combination with the fact that it is so accessible, claiming that walking isn't exercise just feels so elitist and straight-up stupid."

Underestimating Walking's Accessibility

This dismissive attitude towards walking can be detrimental to one's fitness journey. Walking is a low-impact, accessible form of exercise that can be easily incorporated into daily routines. It's particularly beneficial for those who are just starting their fitness journey, recovering from injury, or managing chronic conditions that make high-intensity exercises challenging.

Ignoring the Calorie Deficit Equation

Abbey emphasizes that weight loss ultimately comes down to creating a calorie deficit. "When it comes to weight loss, there's really no magical workout that will make you lose weight. It all ultimately comes down to a calorie deficit," she explains. The American Society for Sports Medicine recommends about 200-300 minutes per week of moderate to vigorous activity for weight loss, which translates to about an hour of movement five days a week.

Setting Unrealistic Walking Goals Goals

Jarrod Nobbe adds to this, advising, "Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week." He suggests gradually increasing daily step counts and targeting around 10,000 steps per day for effective weight loss.

Not Personalizing Your Walking Plan

It's important to note that these recommendations are general guidelines. The exact amount of walking needed for weight loss can vary based on factors such as current weight, diet, metabolism, and overall health. Starting with a manageable goal and gradually increasing duration and intensity is often the most sustainable approach.

Neglecting Walking Intensity

Intensity matters when it comes to walking for exercise. Abbey clarifies, "Moderate to vigorous activity refers to about three to six METs (metabolic equivalent of tasks) and includes things like brisk walking, cycling, doing heavy manual labor, swimming, etc." She suggests using the "talk test" as a quick rule of thumb: if you're doing moderate-intensity activity, you can talk but can't sing.

Failing to Boost Your Walk's Effectiveness

Nobbe echoes this sentiment and recommends increasing intensity by "wearing a weighted vest or backpack, walking on hills, trails, or rough surfaces, and picking up your pace to a brisk walk." He also suggests interval walking, alternating between fast and slower paces.

RELATED:I Tried Ozempic for Weight Loss and I Discovered 7 “Dark Sides” No One Warned Me About

Overlooking the Health Benefits of Brisk Walking

Increasing your walking speed not only burns more calories but also improves cardiovascular health. A study published in the British Journal of Sports Medicine found that walking at a brisk pace was associated with a reduced risk of all-cause mortality compared to walking at a leisurely pace.

Relying Solely on Walking for Weight Loss

While walking is beneficial, it shouldn't be your only form of exercise. Abbey stresses the importance of building muscle: "Your muscle is the secret to your weight loss. It's the secret to your metabolism. It is the secret to your longevity." She recommends incorporating resistance training into your routine, aiming for at least three workout days per week at a high enough intensity to approach muscle failure.

Neglecting Strength Training

Nobbe agrees, recommending "incorporating strength training exercises twice a week" to significantly boost results. He explains that strength training builds muscle, which increases metabolism and helps burn more calories even at rest.

RELATED:I Lost 30 Pounds and Kept It Off and Here are 13 Habits That Changed My Life

Ignoring Accessible Forms of Resistance Training

Resistance training doesn't necessarily mean heavy weightlifting. Bodyweight exercises, resistance bands, or even carrying groceries can contribute to building and maintaining muscle mass. The key is to challenge your muscles regularly and progressively increase the difficulty as you get stronger.

Underestimating the Power of NEAT

Abbey highlights the significance of non-exercise activity thermogenesis (NEAT): "All of it is energy out. So every step that you take counts, and you want to find creative ways to get in extra steps." She suggests incorporating movement throughout your day, such as taking phone calls while walking or using stairs instead of elevators.

Not Maximizing Daily Movement

NEAT can account for a significant portion of your daily calorie expenditure. Simple changes like standing while working, pacing during phone calls, or doing household chores more vigorously can add up over time. These small increases in daily movement can contribute to weight loss and improved overall health.

RELATED:Gillian Ferguson Flaunts Tiny Waist and Reveals 3 Things That Will “Speed Up Fat Loss” That You Probably Aren’t Doing

Obsessing Over Step Counts

While tracking steps can be motivating, Abbey warns against becoming overly fixated on numbers. "Obsessively counting steps can very quickly spiral into an obsession, especially if you're the type of person to hyper-fixate on numbers," she cautions. She debunks the arbitrary 10,000-step goal, citing research that suggests health benefits can be achieved with fewer steps. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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I'm a Nutrition Pro: This 28-Day Walking Routine Burns More Fat Than Cardio
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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.

We've all been there – faithfully hitting our daily walks but not seeing the fat loss results we expected. According to Autumn Bates, a certified clinical nutritionist with a master's in nutrition and human performance, walking is one of the most powerful tools for fat burning – when done correctly. With over 600,000 YouTube subscribers turning to her for evidence-based wellness advice, Autumn frequently identifies common walking mistakes that prevent her clients from achieving their fat loss goals. Read on to discover how small adjustments to your walking routine could reignite your fat-burning potential and help you start seeing results again.

Mistake 1: Not Walking Enough

The first mistake is straightforward – you simply aren't walking enough, says Autumn. While step counters and Fitbits can expose you to EMF, they're useful tools for establishing your baseline activity level.

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

Know Your Baseline

"Very minimum I recommend getting in 10,000 steps a day," Autumn advises. If you're currently only walking 1,000-2,000 steps daily, don't try to jump immediately to 10,000. Instead, Autumn suggests incrementally increasing your steps – perhaps starting with a 2,000-step goal and adding 500-2,000 more steps each week.

Challenge Yourself Weekly

For those already hitting 8,000-10,000 steps, Autumn encourages pushing toward 15,000 steps. "With walking, the more the better," she explains, noting that most people tend to walk less than they should rather than more. Unlike running, which can elevate cortisol levels when overdone, you generally can't walk too much.

Mistake 2: Not Spreading Your Steps Throughout the Day

Even if you're achieving your step goal, Autumn points out that getting all your walking done in a single session while remaining sedentary the rest of the day is counterproductive.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

The Sitting-Inflammation Connection

"The longer you sit, the more inflammation you're going to have," Autumn warns. "And as we know, inflammation is really tied with weight gain or at least inability to lose weight."

Mini Walking Breaks

The solution is simple: break up your walking into smaller sessions scattered throughout the day. Autumn recommends five or ten-minute walks as breaks during your workday. This approach helps combat the inflammatory effects of prolonged sitting that can sabotage your fat-burning efforts.

Mistake 3: Only Walking on a Treadmill

While treadmill walking is better than no walking at all, Autumn emphasizes that outdoor walking offers unique benefits you can't get indoors.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

The Power of Negative Ions

"If you are capable and if the weather allows for it to go walk outside, especially if you live by a park or some type of outside natural environment, then this will actually expose you to something called negative ions," Autumn explains.

Cortisol Reduction

These negative ions have been shown to reduce serum cortisol levels – the stress hormone associated with weight gain, particularly around the belly. Autumn notes that studies show you need at least 15 minutes of outdoor exposure to receive these benefits.

Making Walking Work For You

By incorporating these adjustments into your walking routine, you'll be better positioned to break through plateaus and continue making progress toward your fat-burning goals. As Autumn frequently reminds her clients, walking isn't just about getting steps in – it's about how you integrate this powerful tool into your lifestyle for maximum fat-burning benefits.

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

Start Where You Are

Remember that any improvement to your current walking routine is progress. Autumn recommends focusing on consistency first, then gradually implementing these changes for sustainable fat loss results.

Sarah Bouchard fedandfreewithsarahb
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Are you struggling to lose weight even though you are tracking your macros? You might be making mistakes that are sabotaging your goals. Sarah Bouchard is a Nutrition Coach & Educator who helps women over 35 “ditch diet confusion & simplify nutrition” for “Sustainable fat loss + healthy body composition,” she explains in her Instagram bio. In a new social media post, she asks: “Are these 8 macro tracking mistakes sabotaging your fitness journey results? Are these mistakes keeping you stuck in your fitness journey? She then goes on to “break down some common mistakes and how to fix them.”


Setting Calories Too Low

You might be underestimating how many calories you need. “Setting calories too low” is the first macro mistake she tackles. “This can lower your energy levels, reduce your metabolism, and leave you feeling exhausted—and it’s not sustainable!” she writes.

Expecting to Lose One to Two Pounds of Fat Per Week

Next, adjust weight loss expectations. “Expecting 1-2 lbs of fat loss every week” is the second mistake. “Weight fluctuates due to factors like water retention and your menstrual cycle. Be patient and trust the process,” she suggests.

Eating Back Calories Burned During Exercise

Just because you burned calories during a workout doesn’t give you the excuse to replace them. “Eating back calories burned during exercise” is mistake three. “Remember, most apps already include your activity level when calculating your calorie budget—don’t double dip!”

Not Weighing Food

You might think your portion sizes are correct, but you won't know for sure unless you are weighing or measuring your food. “Eyeballing portions instead of using a scale” is mistake four. “Using cups or tablespoons instead of a scale can lead to big inaccuracies. Invest in a food scale for precision,” she says.

Quitting Tracking Once You Reach Your Goal

“Thinking tracking ends when you reach your goal” is another common mistake people make, she says. “Maintenance also requires mindfulness and consistency. Keep an eye on your intake to maintain your progress.”

Hyper-Focusing on Macro Percentages

Number six? “Hyper-focusing on macro percentages,” she says. “This adds unnecessary stress. Instead, prioritize total calories, protein, and fiber for better results.”

Giving Up After One “Off-Plan” Meal

Don’t give up even when you slip up. “Stopping tracking after one ‘off-plan’ meal” is mistake seven. “Consistency matters more than perfection! Don’t let one indulgence derail your efforts,” she says.

Focusing on Weight Loss, Not Muscle Growth

Her last mistake? “Focusing only on calorie deficits instead of building muscle,” she says. “Many women don’t need to lose weight—they need to build muscle! You can’t do this in a deep calorie deficit with excessive cardio.”

A Few Pro Tips

She concludes with “some actionable tips for success.”

  • Use a food scale to measure portions accurately.
  • Focus on hitting your daily protein and fiber goals.
  • Be consistent, even on imperfect days.

Shift your mindset from just “losing weight” to building strength and muscle. And if you enjoyed this article, don't miss I’m a Nutritionist and Here Are 25 Weight Loss Truths You Need to Hear.

Cherisse Kozloski cherisse_rykercoaching
4 Common Protein Mistakes Preventing You From Losing Weight
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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 feel like you are eating healthy but can’t seem to get rid of fat? One expert maintains that you could be making a common mistake with sugar. Cherisse Kozloski is a nutrition coach and personal trainer who helps her clients lose weight and keep it off. In a new Instagram post, she discusses some of the faux pas she made that got in the way of her own fat loss. “I was holding on to most of my fat in my tummy and hips until I stopped making these 4 mistakes with sugar,” she writes.

Spot Reducing Is a Myth

Before she gets into the tips, she issues a reminder. “1st remember spot reducing is a MYTH. You will lose fat from all over when you’re in a fat loss phase,” she says.

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

Drinking Your Sugar

Drinking your sugar is the first mistake. “Sugary drinks like soda, juice, and lots of Starbucks drinks flood your body with sugar, spiking your blood sugar and as a result the excess calories are stored as fat,” she says. What should you do instead? “Switch to unsweetened options like sparkling water, black coffee, or herbal teas. If you want flavor, add lemon, mint, or a splash of almond milk to keep it low-sugar,” she says.

Relying on Low-Fat Snacks

Mistake two? Relying on ‘low-fat’ snacks. “Many ‘low-fat’ or ‘diet’ products replace fat with sugar to keep them tasty. This sneaky sugar can get stored as fat,” she says. “Ditch processed snacks and choose whole foods like nuts, seeds, or fresh fruits. These keep you fuller longer without the sugar spikes.”

Overconsuming “Healthy” Sweeteners

Her next mistake is overeating ‘healthy’ sweeteners like honey or agave. “Just because it’s ‘natural’ doesn’t mean it’s calorie-free. Honey, agave, and maple syrup can still lead to fat storage if you overuse them,” she says. “Treat natural sweeteners like sugar—use them sparingly. Limit to 1-2 teaspoons per day if fat loss is your goal or try zero calorie versions like monk fruit or stevia.”

Skipping Protein and Fiber

Her final mistake? Skipping protein and fiber when eating sugary treats. “Sugar without protein or fiber causes your blood sugar to spike and crash, making you crave more sweets later. It’s a cycle that’s hard to break!” she says. “When you want a treat, pair it with protein (like a boiled egg or chicken ) or fiber (like veggies or chia seeds). This slows sugar absorption and keeps you feeling fuller longer.”

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

Do Your Research

The bottom line? “The key to getting control of your sugar is knowing where it’s hiding. Once you are more away you can be in control of your choices,” she writes. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Are you trying to lose weight but aren’t really getting anywhere? According to experts, you might be going about your weight loss journey the wrong way. In fact, even some of the top diet and fitness experts have made weight loss mistakes themselves. Body Network spoke to a few trainers and nutritionists and asked them about the biggest missteps they took on their fitness journeys.


1. Going Overboard with Calorie Counting

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While it is good to keep tabs on your food consumption, Risa Sheppard, Master Pilates trainer, creator of The Sheppard Method, advises not to go overboard. “Counting every calorie of every piece of food,” is one of the mistakes she made. “It became time consuming and frustrating.”

Related: I Lost Belly Fat & 17 Pounds With These 6 Simple Hacks

2. Starving Your Body of Carbs

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Mr. America Jason Kozma, a personal trainer in Los Angeles, reveals the biggest mistake he made while preparing for a bodybuilding competition. “I had gotten too heavy bulking up to add more muscle mass,” he explains. He spent four months dieting for a spring show “and still didn’t get in shape.” After a short break he reset his goal to a fall show and dove headlong into his diet. “I was using an extremely low carb approach as I felt I had too much fat yet to burn. What I actually did was I starved my muscles of carbohydrates for so long that at the end my body couldn’t assimilate carbohydrates and I couldn’t ‘pump u’ for the show,” he continues. “My body fat measured lower than ever for this show but I didn’t look as good as I had a year and a half prior at a higher body fat level. The net result was that I lost muscle using this approach: I was actually smaller and lighter than I was before the ‘bulk up.’” Note: He still won the show!

3. Doing Too Much Cardio

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Diet and fitness expert Adita Yrizarry-Lang, ISCA, NASM, ACE, AFAA, reveals that one of the biggest mistakes she made was doing too much cardio. “When I first started in fitness, this was the prescription…do a lot of cardio. The reality is that you burn more calories when you have muscle on your body, combining weights with cardio is the right way to do it,” she says.

4. Not Looking at Serving Size on Packages

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Yrizarry-Lang claims that another mistake is only looking at calories on a package, and not the serving size. “We were mesmerized by the lo-cal labeling on a package,” she says. “Unfortunately, we never looked at the serving size and then came to realize we were ingesting too many calories at a time.”

5. Falling Victim to Low Fat, Highly Processed Foods

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Just because something is low-fat doesn’t make it healthy. Yrizarry-Lang says that some people consume “too many processed carbs, because they are low fat.” While this might be okay for runners, going for 10 to 20 mile runs, “those carbs convert to fat,” for most of us.

Related: Alexia Clark Flaunts Chiseled Midsection and Reveals 3 Ab Mistakes You Are Making

6. Daily Weigh-Ins

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Weighing oneself every single day is another mistake, says Sheppard. “It can be discouraging,” she explains. “Try to weigh yourself less and pay more attention to how your clothes are fitting. Remember muscle weighs more fat so if you are on an intense exercise regime the muscle you gain will trim in less but may not show on the scale.”

7. Crash Diets

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If a diet seems too good to be true, it probably is. “The all-time worst” mistake people make is going on crash diets. Why? You might “lose weight at the moment” but you will “gain it back with a few extra pounds,” says Yrizarry-Lang. “This slows down the metabolism and makes it even harder to lose weight at a later date.”

8. Focusing on Exercise for Weight Loss

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One of the biggest mistakes people make is “thinking more exercise will cause them to lose weight,” says Sheppard. “80 percent is dieting and 20 percent is exercise,” she reminds.

9. Falling Victim to “Get Thin Fast” Scams

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Sheppard strongly advises against any products or diet that claim to help with rapid weight loss. “Do not succumb to quick weight loss scams or dangerous pills. Remember Rome wasn’t built in a day and neither is weight loss,” she says.

Related: 15 Foods That Fight Fat

10. Comparing Yourself to Others

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Remember that your fitness journey is your own and “comparing yourself to other people” will “only add to your stress and discouragement,” says Sheppard. “We are all built differently with different bone structure and hereditary genes. Love who you are inside and it will reflect on your outside.”

💪🔥Body Booster: Beware of low-fat, processed foods. Unless you run for 20 miles a day, you should probably pass on a highly processed energy bar – those carbs might convert to fat unless you are working them off.

Kim Schlag kimschlagfitness
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Are you struggling to lose weight? You might be making a mistake that is getting in the way of your progress, according to an expert. Kim Schlag is a midlife and menopause fitness specialist who helps clients achieve their weight loss goals. In a new post, she discusses the main ways people complicate weight loss and reveals what to do about it. “Ways you are making weight loss harder than it needs to be,” she writes. “Want weight loss that’s less complicated?” she asks, going into revealing the answers.

Stop Playing “Macro Tetris"

The first way you may be overcomplicating weight loss is by spending too much time calculating marcos. “Stop playing macro Tetris because research indicates that when calories and protein are equal you can lose weight just as well with a lower fat/higher carb diet as you can with a lower carb/higher fat diet,” she says.

Instead, Keep It Simple

What should you do instead? “So keep it simple,” she responds. “Track your calories and protein and then let carbs and don’t worry about tracking carbs and fat.”

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

Don’t Make Spontaneous Decision

“Do you make your most important work decisions for big projects shooting from the hip? Likely you strategize & plan ahead. Do the same with the project of losing weight,” she says. “Deciding as you go what to eat complicates the process and sets you up for success at hitting your deficit calories and protein target.”

Instead, Try Meal Planning

One great way to do this is meal planning. “My most successful Fitter After 40 members & 1-1 online clients PRELOG THEIR MEALS the night before,” she says.

Eating Out Multiple Times a Week

And, the third mistake you might be making? “Eating out multiple times a week if you’re struggling to stay in your deficit calories is like going to Target & Home Goods many times per week when you’re struggling to keep to your budget,” she says.

Instead, Eat Out in a Defiicit or Eat More Meals at Home

“The calories add up fast eating out,” she says. “Way more butter and & oil hidden in there, outrageous portion sizes, and the easy-to-add-on bread, appetizers, dessert & drinks. Eating out in a deficit is a skill that takes practice to learn, and if you haven’t mastered your deficit calories in your home setting, you will likely struggle even more with take-out or restaurant meals. Prep & eat more meals at home.”

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

Finally, Eat the Same Meals Deal

She offers an extra mistake. “Bonus way you’re making weight loss harder than it needs to be: you’re coming up with different meals every day. Girl, put those meals on repeat!” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Denise Hamdan denisehamdan
I Lost 30 Pounds While Eating These High-Protein Foods
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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.

Denise Hamdan (@denisehamdan) is a food and fitness influencer on TikTok who regularly shares her tricks and tips on weight loss with her 71,000 followers. Hamdan lost a whopping 30 pounds by following a healthy diet and exercising. In a recent clip, she reveals her diet. “Hey y'all, here's everything I ate in one day to stay lean as someone who lost 30 pounds,” she says, revealing that she eats 1829 calories and 147 g of protein per day. Body Network’s Resident RDN, The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, co-author of the Flat Belly Cookbook for Dummies, also weighs in.

Breakfast

“I started my morning with my breakfast cocktail of oxygen and creatine. I just added the products to my showcase. So go check them out. I have my cocktail with Greek yogurt with strawberries and blueberries and a drizzle of granola,” she says. The total calories equal 157 and 14 g protein.

Lunch

“I'm in this phase where I eat nearly the same thing every day, and that's been scrambled eggs with cheese and spinach and some turkey bacon on the side,” she says about her lunch. “And honestly, I'm not complaining because it hits every time. Her total calories are 562 and 52 g protein.

Green Smoothie

Sometimes she will have a smoothie instead. “I made a cute little green smoothie and it was a little messy, but it was good regardless,” she says.

Pre-Workout Snack

“Later, for a pre-workout snack, I made some cute little tuna crackers with the green onion and bell pepper,” she says about the snack totaling 430 calories and 28 g protein.

OxyShred and Pre-Workout

“Then I got to the gym and made my OxyShred and pre-workout combo before hitting cardio and abs,” she continued. “It had me sweating.”

Protein Bar

“Right after my workout I had my favorite dark chocolate pretzel protein bar,” she continued.

Dinner

“And finally for dinner I made this super easy teriyaki chicken bowl over brown rice,” she said, adding that the 560 calorie and 52 gram protein meal is “so delicious and the macros forward are amazing.”

Dessert

“Lastly, for dessert, I had some chocolate 'cause I cannot end the day without a little sweet treat,” she said about the 120 calorie sweet treat.

RDN Weighs in

tara collingwoodI'm a Nutritionist and These 9 High-Protein Snacks Keep My Clients Full While Losing 50 Pounds

Copyright Tara Collingwood

“1800-1900 calories seems like a good amount for her, but I don’t know her exact age, height, weight, or exercise level,” says Collingwood. “147 grams of protein is probably more than she needs, but it is not dangerously high.”

Try Eating More Vegetables, Expert Says

“I see a little bit of fruit on the yogurt and a tiny bit of spinach in eggs and peppers in tuna but overall not much veggie intake (green smoothie was green powder and not real whole veggies) which is proven with only 16 grams of fiber for her overall day,” Collingwood continues. “I would recommend increasing veggies to aim for 25 grams of fiber each day.” She also likes how often she is eating with the meals and snacks in between. “I do worry about the OxyShred. I couldn’t find on their website anywhere exactly how much caffeine is in it and having it later in the day could definitely impact sleep since caffeine has a 5 hour half-life,” she points out.

💪🔥Body Booster: How much protein should you consume per day? Aim for 0.8 to one gram per pound of bodyweight. 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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20 Things to Avoid While on Ozempic
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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.

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.

Sophie van Oostenbrugg gainsbybrains
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Evidence-Based

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

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

She Does Multiple Leg Days a Week

“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.