17 Signs That You're Not Getting Enough Vitamin D

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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.

        17 Signs That You May Not be Getting Enough Vitamin D
    Don’t ignore these vitamin D deficiency red flags.
By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
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   FACT CHECKED BY
   Alek Korab

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By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
Nutrition & Diet
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Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.
Muscle Weakness
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Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.
Bone Pain
Shutterstock
Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.
Fatigue
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Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”
Depression
Shutterstock
Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”
Vitamin D and Obesity
Shutterstock
Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”
Vitamin D and Celiac Disease
Shutterstock
People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”
Vitamin D and Kidney Disease
Shutterstock
People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”
Liver Disease
Shutterstock
Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”
Vitamin D and Gastric Bypass
Shutterstock
People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.
Vitamin D and Laxatives
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Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.
Vitamin D and Steroids
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Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.
Vitamin D and Orlistat
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Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.
Vitamin D and Cholesterol Drugs
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Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.
Vitamin D and Seizure Drugs
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Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”
Vitamin D and Tuberculosis Drugs
Shutterstock
Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”
Vitamin D and Age
Shutterstock
Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”
No Sun Exposure
Shutterstock
While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” 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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Nutrition & Diet
        17 Signs That You May Not be Getting Enough Vitamin D
    

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By Ferozan MastJul 14, 2024
Ferozan Mast
Writer
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. 
 See Full Bio 
                       Follow:
                       

   FACT CHECKED BY
   Alek Korab
✓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.
Vitamin D is vital to our wellbeing, impacting everything from bone health to proper immune function. “People typically get enough vitamin D from sun exposure: When sunlight hits the skin, the skin converts that ultraviolet radiation to vitamin D,” says Yale Medicine. “People also get vitamin D from certain foods—including fish, egg yolks, and fortified milk and cereal—or dietary supplements.” Here are 17 signs—and possible causes—of low vitamin D levels.
Muscle Weakness
Shutterstock
Muscle weakness is a common sign of vitamin D deficiency. “ When vitamin D levels are low and the body isn’t able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain, and muscle weakness,” says Yale Medicine.
Bone Pain
Shutterstock
Bone pain is another common symptom of vitamin D deficiency. “Vitamin D deficiency causes muscle weakness and muscle aches and pains in both children and adults,” Michael F. Holick, MD, says via Mayo Clinic Proceedings.
Fatigue
Shutterstock
Fatigue could be a sign of vitamin D deficiency. “Most people with vitamin D deficiency are asymptomatic,” says UNL Health Center. “However, if you're exhausted, your bones hurt, you have muscle weakness or mood changes, that's an indication that something may be abnormal with your body.”
Depression
Shutterstock
Vitamin D deficiency sometimes shows itself in mood swings and depression. “It’s true people with depression are more likely to have a vitamin D deficiency. But it’s not always true everyone with depression should take a vitamin D supplement,” Molly Ropte, DO, tells UnityPoint Health. “If you struggle with mental illness, talk with your doctor about getting your vitamin D levels tested to determine if supplements are an option.”
Vitamin D and Obesity
Shutterstock
Research shows obesity and vitamin D deficiency are linked. “Vitamin D deficiency is common in people with obesity, with reported prevalence rates as high as 90%,” Haylee Hannah, RD, tells UC Health. “The higher risk of deficiency is thought to be related to several factors. One contributor could be less sun exposure. In addition, since vitamin D is fat-soluble, people with higher amounts of body fat will ‘sequester’ vitamin D in fat cells, leading to lower amounts circulating in the blood.”
Vitamin D and Celiac Disease
Shutterstock
People with celiac disease may have low vitamin D levels. “Vitamin D is a fat-soluble vitamin; its absorption from the gut depends on fat absorption,” according to Beth Israel Deaconess Medical Center. “Fat malabsorption in untreated celiac disease can lead to vitamin D deficiency.”
Vitamin D and Kidney Disease
Shutterstock
People with kidney disease may have low vitamin D. “It’s not unusual for people with kidney failure to have low levels of vitamin D,” renal dietitians Helen Dorough and Sara Colman tell DaVita. “Healthy kidneys are rich with vitamin D receptors and play a major role in turning vitamin D into its active form.”
Liver Disease
Shutterstock
Studies show liver disease is linked to vitamin D deficiency. “Vitamin D deficiency is extremely common in chronic liver disease patients,” according to an article published in World Journal of Hepatology. “Up to 93% of these patients have some degree of vitamin insufficiency. Even patients with mild liver disease are affected, although liver cirrhosis patients more commonly suffer from severe deficiency.”
Vitamin D and Gastric Bypass
Shutterstock
People who have gastric bypass may have low vitamin D levels. “Long-term health complications of weight-loss surgery can include bone and kidney disease due to changes in the way your body absorbs calcium and vitamin D,” Heidi Bednarchuk, CNS, and Grace Fjeldberg, RDN, tell Mayo Clinic Health System.
Vitamin D and Laxatives
Shutterstock
Using laxatives could lead to vitamin D deficiency. “Long-term use of high doses of stimulant laxatives can reduce vitamin D and calcium absorption,” says the Mayo Clinic.
Vitamin D and Steroids
Shutterstock
Using steroids such as Prednisone could cause vitamin D deficiency. Studies show people taking steroids are twice as likely to have vitamin D deficiency as people who are not. “Taking steroid medications such as prednisone can reduce calcium absorption and impair your body's processing of vitamin D,” says the Mayo Clinic.
Vitamin D and Orlistat
Shutterstock
Weight loss drug Orlistat is linked to vitamin D deficiency. “Taking this weight-loss drug can reduce your absorption of vitamin D,” says the Mayo Clinic. Orlistat is also known as Alli and Xenical.
Vitamin D and Cholesterol Drugs
Shutterstock
Cholesterol-lowering drugs could cause low vitamin D levels. Specifically cholestyramine (Prevalite) has been shown to impact Vitamin D levels. “Taking vitamin D with this cholesterol-lowering drug can reduce your absorption of vitamin D,” says the Mayo Clinic.
Vitamin D and Seizure Drugs
Shutterstock
Seizure drugs could cause vitamin D deficiency. “Some anti-seizure medications interfere with how vitamin D is processed in the body,” says the Epilepsy Foundation. “Supplemental vitamin D may be necessary for people who have these risk factors to maintain normal blood levels.”
Vitamin D and Tuberculosis Drugs
Shutterstock
Taking tuberculosis drugs may lead to vitamin D deficiency. “Taking rifampin or isoniazid may deplete vitamin D,” says St. Lukes Hospital. “Vitamin D, along with calcium, keeps your bones strong and healthy.”
Vitamin D and Age
Shutterstock
Vitamin D deficiencies may be more likely at a certain age. “Your skin's ability to make vitamin D decreases with age, so people over the age of 65 years are especially at risk for vitamin D deficiency,” says the Cleveland Clinic. “Infants are also at risk of not receiving enough vitamin D. This is especially true for infants who are only fed breast milk, as it contains only a small amount of vitamin D.”
No Sun Exposure
Shutterstock
While sun protection is important, some sun exposure is beneficial. “It has been estimated that 90% or more of our required vitamin D comes from exposure to sunlight,” Dr. Holick says. “Anything that interferes with the penetration of solar ultraviolet radiation into the skin, such as increased melanin pigmentation and sunscreen use, will diminish the cutaneous production of vitamin D3.” 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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        6 Signs Your Body Needs More Nutrients
    
Copyright Dr. Janine Bowring, ND/YouTube
By Leah GrothSep 25, 2024
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Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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Do you have a nutritional deficiency? According to research, nutritional deficiencies may cause developmental failure, loss of various body functions, and several other diseases, such as diabetes, vision loss, immunity loss, and cancer. What are the major causes of nutritional deficiencies? Insufficient intake of food, inability to absorb nutrients, and consumption of diets that lack some of the essential nutrients. So, how do you know if your body needs more nutrients? Janine Bowring, ND, is a naturopathic doctor, best-selling author, researcher, and formulator. In a new video, she answers the burning question. “Here are six signs your body needs more nutrients,” she says in the YouTube clip.
Muscle Spasmshttps://youtube.com/shorts/-H165m1iV-s?si=_VLtZThW_tmyqSGJ
The first symptom that can signal a nutritional deficiency? “Number one, muscle spasms,” Dr. Bowring says, noting the symptom is also referred to as “Charlie horses.” What does this signal? “A magnesium deficiency,” she says, noting that you can take a magnesium supplement.
Teeth Grinding
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Do you wake up in the morning with a sore jaw? “Number two, if you grind your teeth at night, that can be an indication of parasites,” she says. She adds that it could also be due to a probiotic deficiency. The solution? Amp up your probiotic intake. You can do this by eating a probiotic-rich food or taking a supplement.
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Keratosis Pilaris
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Nutritional deficiencies can manifest in dermatological issues. “Number three, keratosis pilaris,” Dr. Bowring reveals. “Those bumps on the backs of the arms” may be a sign that you have a vitamin C and vitamin A deficiency. “You could have a low thyroid as well,” she says.
Hair Loss
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Does it seem like your hair is shedding? Number four on Dr. Bowring’s list is hair loss. “This can be related to low iron, omega 3s, and low protein,” she says.
Numbness or Tingling
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Another sign to look out for? “Number five, numbness and tingling in your fingers, in the extremities,” Dr. Bowring says. This could be a B12 deficiency, she reveals.
Brain Fog
And number six, “probably the most common,” is “a foggy brain, foggy thinking,” she says. The most common culprit? “A DHA deficiency,” she explains.
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Take Supplements
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If you are lacking nutrients, Dr. Bowring encourages supplements. “So make sure you're optimizing your fish oil consumption, or maybe a high-quality DHA supplement,” she says at the end of the video. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.
Nutrition & Diet
        10 Signs You Aren’t Consuming Enough Calories
    

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By Leah GrothMay 06, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
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   FACT CHECKED BY
   Christopher Roback
✓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.
The most common sign you are consuming too many calories is that you are gaining weight. But did you know that your body might be sending you signs that you aren’t taking in enough? Lexi Wright is a metabolism, menopause, and fat loss coach whose main goal is helping “women 40+ reset their metabolism, lose weight, improve energy.” In a new post, she explains that not eating enough can have an impact on your health. “I see this with women in their 40s and 50s all the time. They are on the eat less workout plan for losing weight, and it's not working for them,” she writes. “Our bodies are smart, and we need a certain amount of calories for our actual normal body functions.” Here are key signs you aren’t consuming enough calories.
You Are Always ColdShutterstock
Are you often feeling cold? It may be because your caloric intake is too low. “Your body is smart and its common response to inadequate calories is to conserve energy to maintain your body core temperature,” she writes.
You Are Always TiredShutterstock/Prostock-studio
If “you lack energy and feel exhausted all day,” it could have to do with your food intake. “Too low of calories and your body will not have the energy to fuel itself for daily activities,” she writes.
RELATED: Here Is How to Lose 15 Pounds in 45 Days
You Are Stuck in a “Binge, Restrict” CycleShutterstock
Another sign? “You are constantly in a binge restrict cycle because the calories are so low and you trigger feelings of deprivation which leads to cravings and binging,” says Lexi.
Hair LossShutterstock
Losing hair is another sign you aren’t consuming enough calories. “Low calories can deprive your body of the nutrients it needs for a lot of body functions including hair growth and maintenance,” says Lexi.
Constant HungerShutterstock
“You are hungry all the DAMN time even though you are eating a good amount of protein and fibre to fill you up,” is the fifth sign you aren’t getting enough calories. “Your body is very smart and is telling you something!” she says.
You Lose Weight FastShutterstock
A more obvious sign? “You drop weight fast. More than 0.5% of your body weight every week,” she writes. “Rapid weight loss can indicate an excessively low calorie intake, which may compromise your overall health and metabolism.”
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Irregular PeriodsShutterstock
If “your period goes bye bye or is irregular,” it may be a sign you aren’t eating enough. “When our bodies are under stress it’s defense mechanism is to shut down things that take a lot of energy and having a baby is one of those!” she writes.
Mood SwingsShutterstock
If you are experiencing mood swings “and can’t get motivated,” you probably aren’t consuming enough calories. “Low calories can impact your mood and mental well-being, leading to irritability, mood swings, and overall motivation,” she writes.
You Can’t Build MuscleShutterstock
“You have been lifting weights and you are not getting any stronger,” is another clear sign. “Muscle is expensive calorie wise to keep and build. When we don’t have the calories to fuel workouts and muscle growth this is one of the first things that go,” she writes.
ConstipationShutterstock
The last sign you aren’t consuming enough calories? “You are constipated all the time,” she writes. “Lack of calories usually means lack of nutrients including fibre. Proper digestion is how we clear out all the ‘STUFF’ having a bowel movement at least once a day is essential to overall health,” she maintains.
💪🔥Body Booster: Just as eating too many calories per day can negatively impact your overall health, not eating enough can too. Try and hit your daily caloric intake goals to maximize health.
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Nutrition & Diet
        16 Vitamins That are a Waste of Money, Say Experts
    

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By Heather NewgenSep 18, 2024
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Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications.
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✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
Americans spend an estimated $35 billion a year on dietary vitamins, but do they offer the health benefits consumers seek? That depends. Dr. Terrell Smith, MD, MPH, Founding Physician of Spora Health, a telehealth platform offering primary care for people of color, says, "A healthy and balanced diet will provide you with most of the vitamins that your body needs. Unless you are experiencing symptoms of vitamin deficiency and are advised by a healthcare provider to avoid taking excessive vitamins." Body Network talked to experts, explaining which vitamins are a waste of money and why. Read below to find out the 16 vitamins that Dr. Smith and Megan Mescher-Cox, DO Diplomate, American Board of Internal Medicine, Lifestyle Medicine and Obesity Medicine Identity Medical Group/Dignity Health Medical Group recommend leaving on the drugstore shelf.
1. Biotin
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For anyone wanting to increase hair growth, Biotin is not the answer, says Dr. Smith. "Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits, including converting food to fuel and maintaining healthy skin, hair, and nails. While biotin is often touted as the key to luscious hair and strong nails, research has shown that is only true for people with underlying health conditions. Therefore, if you are healthy, there is no benefit in taking a biotin supplement. Biotin-containing hair products should provide any benefit to your hair health, so you need to add in oral supplementation unless you are advised by a healthcare provider."
2. Chromium
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Another vitamin that's a waste of money, according to Dr. Smith, is chromium. “Known as an “essential trace element,” this mineral is believed to help keep insulin levels steady. However, it’s easily obtained in regular diets, so there’s no need to go out of your way to buy and consume Chromium supplements. Sometimes, it’s also sold online along with promises that it can help with weight loss, but there is no scientific evidence that backs up those claims, so definitely be leery of them."
3. Iron
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Iron is a vitamin many people take, but it might not have the health benefits you think. "Many people decide to take vitamin supplements thinking, “more is better.” The truth is taking iron supplements without a confirmed deficiency from your doctor can be dangerous. Too much iron can cause irregular heartbeats, excessive buildup in the liver, and, in rare cases, can be cancerous! Good sources of iron can already be found in your diet, such as beans, dark chocolate, spinach, beef, and chicken."
4. Vitamin A
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Don't take too much vitamin A, says Dr. Smith. "Vitamin A is an antioxidant and plays an important role in vision, but too much vitamin A can be toxic, causing multiple serious side effects. You should be able to get all the vitamin A you need from your diet (cheese, eggs, milk, yogurt, etc.). Any vitamin A your body does not need immediately is stored for future demands. This means you do not need it every day."
5. Vitamin B2 (Riboflavin)
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"Vitamin B2 is one of the eight essential B vitamins that your body needs to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. It’s commonly found in many of your favorite breakfast foods, like eggs, whole grain breads, milk, and yogurt. So, if you’re already eating those regularly, supplementing with additional B2 vitamins is often unnecessary. In fact, your urine can turn neon yellow when you have too much Vitamin B2 in your system (it gets excreted vs being absorbed when levels are too high), so that’s an easy way to see if you’ve gone overboard on the vitamin. As a side note, B vitamins are water-soluble, so excess can be processed and exposed in urine," Dr. Smith explains.
6. Vitamin B6
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Dr. Smith says, "Another B-complex vitamin that is present in many foods - fruits, vegetables, whole grains, poultry and fish - that most of us get enough in our diets. Research shows that taking B6 supplements over a long period of time can actually cause serious health problems and high levels of B6 have been shown to cause abnormal nerve sensations/changes."
7. Vitamin D2
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Get outside and enjoy the fresh air instead of spending money on vitamin D, Dr. Smith advises. "Vitamin D is essential for good health. It helps the body absorb the calcium it needs to build, maintain, and repair bones. It also plays a key role in muscle movement, the nervous system, and the immune system. Most of us get our vitamin D from sunshine. Vitamin D2 and vitamin D3 are the two main forms of vitamin D. Both play the same role in the body, but vitamins D2 and D3 have slightly different molecular structures. Vitamin D2 is made by plants, which your body does not absorb as efficiently. Research has shown that vitamin D3, which comes from animals, appears to be better at raising vitamin D levels, rendering a vitamin D2 supplement questionably useful."
8. Vitamin E
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For anyone who wants to take vitamin E. Dr. Smith says, "Not many people are deficient in vitamin E, a fat-soluble vitamin that protects cells from damage and provides support for your immune system. Vitamin E is abundant in foods like avocado, almonds and spinach, making supplements unnecessary for most. Healthy adults need about 15 milligrams of the nutrient each day and overdoing this supplement could cause other issues, like hemorrhaging."
9. Red Yeast Rice
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For anyone who wants to lower their cholesterol, Megan Mescher-Cox says, "Red yeast rice may lower cholesterol with its active ingredient Monacolin K.  The largest problem with purchasing a supplement is the variability in the amount of active ingredients in the supplement.  A study showed that some red yeast rice supplements actually contained no active ingredient at all.  There has also been concern about contaminated citrin, which can cause liver failure.  Instead of spending money on red yeast rice products, elevated cholesterol levels decrease quite significantly by increasing fiber-rich foods in their diet and decreasing or eliminating foods that contain cholesterol or saturated fat, which have the added benefits of also lowering blood pressure and sugar levels at the same time."
10. Gummy Vitamins
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Why swallow a pill when you can chew a flavored gummy vitamin instead? Cox warns you to think twice about that. "When we consume anything, I’d recommend taking a look at the entire package. If someone is taking a specific vitamin for a medical reason, we want to make sure to get the vitamin.  Sometimes, gummy vitamins contain inconsistent levels.  Moreover, sugars, sugar substitutes, artificial colorings, or flavorings are often added, and these are known to be unhealthful."
11. Dehydroepiandrosterone, Known as DHEA
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Who doesn't want to find the fountain of youth miracle in a vitamin, but no such thing exists? Cox explains, "I agree that DHEA is a waste of money for consumers and it comes with risks.  It is a precursor to estrogen and testosterone.  The side effect profile is poor and includes stunted growth, increase in blood pressure or cholesterol or mood swings.  Additionally, there can be signs or symptoms of elevated testosterone in women, such as hair loss, voice changes, or growth of facial hair, or elevated estrogen in men: enlargement of breasts, shrinking of testicles, or lower sperm count.  It can also have a negative effect on hormone-responsive cancers such as some breast, ovarian or prostate cancers.  The long term safety of the supplements are not known without future studies.  It should also be noted that it is banned in many sports organizations and even in countries as an anabolic steroid derivative.  For a goal of youthfulness, the absolute best thing we can do is to get restful sleep ideally 7-9 hours nightly, minimizing stress and having ways to destress, and consuming a predominantly whole-foods, plant-based diet which is full of antioxidants while minimizing toxins including tobacco, alcohol, and processed foods."
12. Vitamin C For The Common Cold
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How often are you told to take vitamin C when you have a cold? But that's not actually good advice. Cox says, "Save your money on vitamin C for the common cold.  There is no evidence that vitamin C supplementation reduces the risk or incidence of the common cold in the average person. As with other supplements, a healthy diet will get an adequate level of vitamin C.  In fact, a medium orange daily will reach the recommended daily allowance (RDA) and will provide multiple added benefits to your health.  Very high doses of vitamin C can lead to kidney stones, nausea and vomiting."
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13. MCT Oil
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"MCT oil has become popular with the popularity of the ketogenic diet," Cox explains. "It is touted to increase the ketones and allow people to eat more vegetables and fruits while they are on the keto diet.  The main risk of MCT oil comes from the fact that it is almost pure saturated fat.  Saturated fat intake increases cholesterol levels and can cause fatty liver disease and coronary artery disease.  It is not a healthful addition to the diet."
14. Hydroxymethylbutyrate (HMB)
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"HMB is a metabolite of the amino acid leucine and is found naturally in the body," Cox says. But, "It has not been proven to enhance athletic performance or decrease muscle soreness during exercise. Although no adverse effects have been identified from taking HMB, there are no benefits either."
15. L-arginine
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For men wanting a better erection, Cox says L-arginine isn't the vitamin to turn to. She states, "It is true that there is some use for men that have low levels of nitric oxide in their system but for the vast majority of Americans, L-arginine will have no effect.  The beneficial nitric oxide actually comes from the very thin lining inside arteries called the endothelium.  These endothelial cells secrete nitric oxide which acts on the nearby tissues and lasts a very short period of time, causing enlargement of the blood vessels and thereby increasing blood flow.  The body is well designed and adapted to increase blood flow when needed but the endothelium can be damaged by high cholesterol, high blood pressure, high sugars (diabetes), high weight (obesity) and/or high stress.  Taking L-arginine will not increase nitric oxide in the average person but lowering the chronic inflammation and damage to the endothelium can help.  This can be done with a healthful diet, adequate rest and minimizing emotional stress."
16. Beta-Carotene
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According to Cox, anyone who smokes should think twice about taking beta-carotene. "Beta-carotene is a carotenoid and a precursor to vitamin A.  In its natural food form it is incredibly healthful but in the supplement form there have been studies that have associated beta-carotene intake with increased incidence of lung cancer in people that smoke or have had asbestos exposure." So buy your vitamins carefully.
💪🔥Body Booster: Eat a balanced diet with plenty of fruits, veggies, and whole foods. Your body gets most needed vitamins from nutritious meals. Only take vitamin supplements if prescribed by your doctor for a deficiency. Avoid excessive vitamins on your own. If you enjoyed this article, don't miss the 11 Supplements Everyone Should Prioritize, According to a Nutrition Expert.
Fitness & Workouts
        9 Habits That Accelerate Aging
    

        Shutterstock/Robert Przybysz
    
By Leah GrothApr 22, 2024
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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   FACT CHECKED BY
   Christopher Roback
✓Expert-Recommended
We've consulted with our team of licensed nutritionists              and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to                safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend                  products that adhere to our philosophy of eating better while still enjoying what you eat.
There is no way to prevent aging. However, your lifestyle habits may dictate how quickly you physically age. If you want to slow the aging process, there are things you can do that don’t involve going under the knife. Nigar Ahmedli, MD, the director of the division of facial plastic and reconstructive surgery at Montefiore Einstein Advanced Care, reveals nine habits that accelerate aging – and explains how to remedy them.
Sun Exposure
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“Significant sun exposure leads to premature aging by creating sunspots and wrinkles,” says Dr. Ahmedli. “Several sunburns over a lifetime can increase the risk of skin cancers, such as basal cell carcinoma, squamous cell carcinoma, and melanoma.”
Not Wearing Sunscreen
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Not wearing sunscreen is linked to sun exposure. “Wearing sunscreen every time you spend more than 15 minutes in sunlight will decrease the damage done by the UV (ultraviolet) radiation to the skin,” explains Dr. Ahmedli. “It is important to use sun block creams that provide a full block, namely those containing zinc or titanium compounds.”
Lack of Basic Skincare
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If you aren’t taking care of your skin, you will age faster. “Basic skincare includes a face wash for hygiene and exfoliation, lotion for hydration, and sunscreen. Some people add various other serums and creams to this regimen to help brighten pigmented or darkened areas and decrease the appearance of wrinkles,” explains Dr. Ahmedli. “It is important to remember to wash your face with a gentle cleanser one to two times a day to remove the dirt, bacteria and dead skin cells that accumulate on the surface. Especially in the winter, the skin loses moisture which can lead to flakiness, dry patches, and excoriations (cracks in the skin), which lotion can help address.”
RELATED: Britany Williams in Crop Top Shares 20-Minute Full Body Strength Workout
Smoking
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Smoking leads to several issues, explains Dr. Ahmedli. “For the skin, it produces a yellowish discoloration and a grayish dullness. Fine lines can appear around the lips due to constant pursing of the lips. The teeth become stained. Overtime, you can develop voice changes due to the constant irritation to the voice box, which leads to swelling and scar tissue formation. If you have surgery, it leads to worse wound healing and scarring due to narrowing of the small blood vessels that supply the face and neck,” she says.
Poor Diet
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A poor diet is another culprit behind premature aging. “There is no one diet that is ideal and works for everyone. The more generalized approach is to eat a balanced diet in moderation,” says Dr. Ahmedli. It is important to eat foods that supply a variety of proteins, carbohydrates, and minerals consisting of various vegetables, nuts, seeds, meats, and some fruits. Highly processed foods should be avoided as much as possible. “A balanced diet will help maintain your weight, especially as you age,” she adds.
Lack of Physical Activity
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If you want to look young longer, exercise. “There are certain recommendations for weekly activity. 30 minutes of moderate exercise 5 days a week is a standard recommendation,” explains Dr. Ahmedli. “This implies that your heart rate needs to be elevated to promote cardiovascular health.” She adds that the “10,000 steps a day” that is often quoted in the media “does not fulfill this recommendation because your heart rate does not significantly go up beyond its resting rate,” she says. “As we age, the tendency is to gain weight (fat) and lose muscle mass. Aerobic exercise and weightlifting (many repetitions of lighter weights) help combat this.”
Significant Weight Gain
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“Significant weight gain can lead to various generalized health complications, including diabetes, cardiovascular disease, and sleep apnea,” says Dr. Ahmedli. “Sleep apnea is more and more common these days as health care providers have become more aware of its negative health impacts over time. In addition to poor, non-restorative sleep, it can be a contributing factor for high blood pressure, diabetes, and neurologic issues (such as brain fog).”
Limited Water Intake/Dehydration
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“Drinking adequate amounts of water each day (the typically recommended 8 glasses a day) is paramount to overall health,” Dr. Ahmedli maintains. A rule of thumb is to drink enough water so that your urine is a very light yellow. “The darker or more orange the urine becomes, the more dehydrated you are. Water allows the kidneys to flush out the wastes the body makes. Staying hydrated allows your heart and blood vessels to maintain appropriate heart rhythm and blood pressure. Water allows your skin cells to remain plump and provide a glow to the skin,” she says.
Related: This Is Exactly How to Lose Body Fat This Year
Stress-Filled Lifestyle
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Everyone experiences stress. However, too much of it can age you. “One way to limit external stressors is to limit social media use. The culture of social media has become obsessed with maintaining an image of the best possible version of yourself. This not only applies to physical perfection (with the use of makeup, filters, and surgery), but also the representation of a person as the best in business, career, fashion, social scene, etc.” says Dr. Ahmedli. “We look at others and think, ‘why are we not like that? How do I become like that person?’ Many of these expectations are not attainable or sustainable and not possible in ‘real life.’”
💪🔥Body Booster: A quick way to look younger? If you are dehydrated, drink more water.
Nutrition & Diet
        4 Foods to Eat to Lose 10 Pounds by Easter
    

        ​Greek Chicken Wraps
    

        Copyright bylt.by.britt/Instagram
    
By Leah GrothApr 03, 2025
Leah Groth
Writer, Editor, and Content Creator
Leah Groth has decades of experience covering all things health, wellness and fitness related. 
 See Full Bio 
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✓Evidence-Based
This content references scientific studies and academic research, and is fact-checked to ensure accuracy.
Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.
We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.
Are you unsure what you should be eating to lose weight? One expert has the answer. Brittney Blanco is a Macros Nutrition Coach and social media influencer who regularly shares her creative weight loss meal recipes with her followers. “If you want to lose 5 to 10 pounds by Easter, these are the foods I would eat daily,” she writes. 

            
                Fuel Your Body the Right Way
            
            
        ShutterstockAccording to Brittney, she understands the ratio of what you should be eating to lose weight. “Want more energy, muscle, and balanced hormones? It all starts with your plate! Here’s how to fuel up the right way,” she says.
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat


            
                Prioritize Protein
            
            
        ​7. EggsShutterstockFirst, prioritize protein. “Protein keeps you full, builds muscle, and boosts metabolism. Aim for 0.8-1g per pound of body weight (or at least 100g daily)” she writes. The best sources? Eggs, turkey, chicken, steak, salmon, yogurt, cottage cheese, whey, and tuna. Why? “Helps burn fat, maintain muscle, and curb cravings!” she says.

            
                Eat More Fiber
​The Power of Green GuardiansShutterstockNext, eat more fiber, mostly veggies and fruit. “Fiber supports digestion, gut health, and blood sugar balance. Aim for 25g daily,” she says. The veggies she recommends are broccoli, green beans, kale, asparagus, and zucchini, and fruits, berries, banana, mango, kiwi, and oranges. Why? “Keeps you full and supports a healthy gut!”

            
                Carbs
            
            
        ​30. QuinoaShutterstockNext up carbs, which equal energy. “Carbs fuel your body and workouts. Choose quality sources,” she writes. Best options: Potatoes, quinoa, farro, bulgur, rice. Why? “Prevents energy crashes and supports muscle recovery,” she writes. 
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                Healthy Fats
ShutterstopAmp up your healthy fats intake for hormone balance. “Fats help with hormones, brain health, and nutrient absorption,” she says. Best sources: Egg yolks, avocado, cheese, olive oil, chia seeds, almonds, nut butters. Why? “Supports metabolism, mood, and glowing skin!” she writes.
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                Build a Balanced Plate
            
            
        ShutterstockUsing these sources, build a balanced plate. “Keep it simple,” she urges. Why? “Provides balanced nutrition, steady energy, and prevents cravings!” Here is the plate she recommends.
 ¼ plate protein 🥩
¼ plate carbs 🍚
Thumb-size healthy fats 🥑
 ½ plate veggies 🥦
And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat
Nutrition & Diet
        12 Everyday Foods That Naturally Mimic Ozempic's Effects, According to a Nutritionist
    

        Copyright chefzigga/Instagram
    
By Christopher RobackApr 03, 2025
Christopher Roback
Professional Health, Science Editor and Writer
Christopher Roback is an experienced news journalist specializing in political, science, and crime news.
 See Full Bio 
✓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 to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.
RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

            
                1. Omega-3 Rich Salmon
            
            
        Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

            
                2. Creamy Avocados
            
            
        ShutterstockAvocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

            
                3. Surprising Brussels Sprouts
            
            
        44. Brussels sprouts: 43 caloriesShutterstockDon't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

            
                4. Fiber-Rich Asparagus
            
            
        ShutterstockAsparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.
RELATED:20 Possible Ozempic Side Effects

            
                5. Lean Bison
            
            
        ​2. BisonShutterstockBison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

            
                6. White Fish Varieties
            
            
        49. White fish (like cod): 48 caloriesShutterstockWhite fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

            
                7. Lean Chicken
            
            
        ShutterstockEveryday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.
RELATED:What Happens to Your Body When You Stop Taking Ozempic

            
                8. Versatile Shrimp
            
            
        ShutterstockSeafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

            
                9. Filling Oats
            
            
        ShutterstockStart your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

            
                10. Protein-Packed Greek Yogurt
            
            
        ShutterstockGreek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.
RELATED:20 Things to Avoid While on Ozempic

            
                11. Trilogy of Seeds: Flax, Hemp & Chia
            
            
        ShutterstockSmall but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

            
                12. Tropical Papaya
            
            
        ​PapayaShutterstockComplete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.
RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

            
                These Foods Will “Help You Stay Fuller Longer”
            
            
        ​You Eat Out Too MuchShutterstockWhile medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.
Nutrition & Diet
        I Lost 140 Pounds With Science, Not Exercise
    

        Copyright Lindsey Subrinsky
By Leah SuzanneApr 03, 2025
Leah Suzanne
Freelance Writer/Editor
 See Full Bio 
Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring. 

            
                Her Mom Took Her to Weight Watchers When She Was 10
Copyright Lindsey Subrinsky
Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”
RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

            
                She Struggled Throughout Her Youth
            
            
        Copyright Lindsey Subrinsky
The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

            
                She Hit Bottom at 272 Pounds 
            
            
        Copyright Lindsey Subrinsky
Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.
RELATED:20 Foods You Didn’t Know Were Ultra-Processed

            
                She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach
            
            
        Copyright Lindsey Subrinsky
She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.” 

            
                She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker
            
            
        Trick 2: Strategic Food Tracking for SuccessShutterstock“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

            
                She Followed a Low-Carb Diet Then Keto-Style 
            
            
        ShutterstockShe started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.” 
RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

            
                She Lost 140 Pounds Naturally, and Another 15 with a GLP-1
            
            
        Copyright Lindsey Subrinsky
Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same. 

            
                She Weighs Herself Daily
            
            
        ​You Will Lose Weight FastShutterstock“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

            
                She Also Takes a Day Off Every Few Weeks
            
            
        ​Your Path to ReliefShutterstockThis leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”
RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

            
                She Didn’t Exercise During Most of Her Weight Loss Journey
            
            
        ShutterstockShe gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”
RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

            
                She Doesn’t Use Food As Comfort Any More
            
            
        Copyright Lindsey Subrinsky
“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. 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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